This 57-minute endurance run is no-joke hard and is geared toward advanced runners.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 min (or less!).

This week’s workout comes from three-time Ironman world champion Mirinda Carfrae, who designed this session—with audio of her own voice coaching you!—for PEAR Sports. You can get Carfrae’s encouragement and coaching to go along with your heart rate, pace and other data through the PEAR app, along with two other workouts of varying length and focus (our full review of the workouts will be featured in an upcoming issue). This 57-minute endurance run is no-joke hard and is geared toward advanced runners.

RELATED PHOTOS: Boulder Tri Camp With Mirinda Carfrae & Siri Lindley

Warm-up
5 min Zone 1

Then do this 5x through:
30 sec Zone 3 pick-up
90 sec Zone 1

Main Set
Raise treadmill to 4% incline
4:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 6% incline
3:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 8% incline
2:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 10% incline
1:00, Zone 3
5:00 Lower back down, Zone 1

Raise treadmill to 4% incline
4:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 6% incline
3:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 8% incline
2:00, Zone 3
2:00 Lower back down, Zone 1

Raise treadmill to 10% incline
1:00, Zone 3
5:00 Lower back down, Zone 1 to cool-down

RELATED – Kona Pro Bike: Mirinda Carfrae’s Felt IA

More one-hour workouts.