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IntervalsRPE 5.1All OutPro Level★★★★☆
HILL PYRAMID ASSAULT (SHORT)
Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build explosive power, improve running economy, strengthen key running muscles, and develop uphill racing ability.
Workout Overview
Duration
35m
Distance
6km
Intensity
5.1/10
Target Race
5K
Terrain
trail
Difficulty
★★★★☆
Tags
hillspyramidpowerstrength
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 11
40% of workout
0.5min Hard uphill
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“Hard uphill effort”
Segment 2 of 11
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 11
4% of workout
1min Hard uphill
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“Hard uphill effort”
Segment 4 of 11
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 11
5% of workout
1.5min Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hard uphill effort”
Segment 6 of 11
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 7 of 11
7% of workout
1min Hard uphill
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“Hard uphill effort”
Segment 8 of 11
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 11
5% of workout
0.5min Hard uphill
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“Hard uphill effort”
Segment 10 of 11
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 11 of 11
27% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
37:30
Training Purpose
Build explosive power, improve running economy, strengthen key running muscles, and develop uphill racing ability.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Hill Pyramid Assault
Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
Hill Pyramid Assault
Repeat 1x: Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.