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Workouts

One-Hour Workout: Two-Minute Hill Repeats

This hill workout helps build strength without taxing your body.

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

This week’s bike workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla. “This hill workout helps build strength without taxing your body,” Liles says. “It’s amazing how strong your legs get doing hill repeats and you are not totally spent during it.”

RELATED: Try This Killer Hill + Strength Workout

Run Workout: Hills and Strength

Warm-up
15 minutes easy. I love dynamic stretches! After 10 minutes of easy running, do some dynamic drills. I always reference to Pete Jacobs’ running drills.

Main Set
5-6 x 2-minute hills (with 2 minutes rest). It is best to find a hill that is no more than 5–8% grade, not too steep.  Aim for heart rate Zone 3 or perceived exertion of 7 out of 10.

Cool-down
Until you reach 60 minutes

More one-hour workouts