Anaerobic Endurance (AE) Run Hill Repeat Workouts for Triathletes (4 Weeks, RPE)

Average Weekly Training Hours 00:36
Training Load By Week
Average Weekly Training Hours 00:36
Training Load By Week

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Anaerobic Endurance (AE) intervals are near maximal efforts for 30-90 seconds that feel VERY, VERY HARD. These intervals are important for the start and finish of the swim, hard steep climbs on the bike and run and quickly surging past other athletes. Hill repeats provide an excellent way to get to AE intensity very quickly.


This training plan contains one AE hill repeat workout each week for four weeks and can be applied on any day of the week. Workouts progress in both interval duration and # of repetitions. Intensities are described using Rate of Perceived Exertion (RPE). When performing the hill repeats, find a moderate hill (~4-6% grade) or set your treadmill at 5% grade. These short duration, high intensity intervals are appropriate for all training periods although not recommended for the off-season. Workouts can be exported to compatible devices. Please allow up to 40 minutes to complete each workout.


Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

Training for a triathlon? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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Sample Day 1
0:35:00
35.8TSS
Hill Repeat Workout #1

Warm Up
10' easy with 4 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Hill Repeat Set:
8 x 30" uphill VERY, VERY Hard (RPE = 9 out of 10)
Jog down easy + 30" rest in between each one


Finish last 8' easy run

Notes:
Anaerobic Endurance (AE) effort = RPE 9 out of 10
' = minutes
" = seconds

Sample Day 8
0:35:00
36.2TSS
Hill Repeat Workout #2

Warm Up
10' easy with 4 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Hill Repeat Set:
- 2 x 45" uphill VERY, VERY Hard (RPE = 9 out of 10)
- 6 x 30" uphill VERY, VERY Hard (RPE = 9 out of 10)
Jog down easy + 30" rest in between each one


Finish last 7' easy run

Notes:
Anaerobic Endurance (AE) effort = RPE 9 out of 10
' = minutes
" = seconds

Sample Day 15
0:35:00
36.5TSS
Hill Repeat Workout #3

Warm Up
10' easy with 4 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Hill Repeat Set:
- 4 x 45" uphill VERY, VERY Hard (RPE = 9 out of 10)
- 4 x 30" uphill VERY, VERY Hard (RPE = 9 out of 10)
Jog down easy + 30" rest in between each one


Finish last 6' easy run

Notes:
Anaerobic Endurance (AE) effort = RPE 9 out of 10
' = minutes
" = seconds

Sample Day 22
0:40:00
40.8TSS
Hill Repeat Workout #4

Warm Up
10' easy with 4 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Hill Repeat Set:
- 2 x 1' uphill VERY, VERY Hard (RPE = 9 out of 10)
- 4 x 45" uphill VERY, VERY Hard (RPE = 9 out of 10)
- 2 x 30" uphill VERY, VERY Hard (RPE = 9 out of 10)

Jog down easy + rest (total rest is 90" for each one)


Finish last 7' easy run

Notes:
Anaerobic Endurance (AE) effort = RPE 9 out of 10
' = minutes
" = seconds

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.