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IntervalsRPE 6.4All Out★★★★★
HILL REPEAT CHAOS (SHORT)
Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
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: Multiple peaks per round, varied durations
Workout Overview
Duration
40m
Distance
7km
Intensity
6.4/10
Target Race
5K
Terrain
trail
Difficulty
★★★★★
Tags
hillsvaried durationpower
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 17
31% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration45s
“Hard uphill effort”
Segment 2 of 17
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 17
3% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration45s
“Hard uphill effort”
Segment 4 of 17
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 17
3% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hard uphill effort”
Segment 6 of 17
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 17
4% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hard uphill effort”
Segment 8 of 17
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 17
4% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hard uphill effort”
Segment 10 of 17
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 17
4% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hard uphill effort”
Segment 12 of 17
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 17
4% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration45s
“Hard uphill effort”
Segment 14 of 17
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 15 of 17
6% of workout
Hard uphill
Training ZoneVO2 Max
Effort Level
9/10
Duration45s
“Hard uphill effort”
Segment 16 of 17
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 17 of 17
21% of workout
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10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
48:00
Training Purpose
Multiple peaks per round, varied durations
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 Repeat Chaos
Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
Hill Repeat Chaos
Repeat 1x: Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
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.