Lee Grantham's Power Hills

Workout - Lee Grantham's Power Hills

• 15min @ 6'00''/km
• 4 lots of:
  • 20s @ 4'30''/km
• 20 lots of:
  • 2min @ 8'00''/km
  • 1min rest
• 10min @ 6'15''/km

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Intro

Here’s what Get FIT FAST with 20x2 Minute Hill Repeats! from Lee Grantham covers. The video is well made; below are the key takeaways so you can try this session. Watch the full video for the coaching cues.

Key points

• Why hill repeats? They sit between easy runs and speed work and build VO₂max, leg power, and mental toughness.
• Effort: Lee holds zones 4–5 (hard, not maximal) for most reps, training the body to sustain high intensity.
• Gradient and pace: around 6–6.5% incline, with sub-4 min/km running across an 11 km route.
• Purpose: a weekly fitness check-in. Use it to set effort for recovery runs, long runs, and strength work.

Workout example

20 × 2‑minute uphill repeats
   • Find a hill at 6‑6.5% grade (around 40 seconds per 200 m at ~4 min/km).
   • Run each 2‑minute rep hard (zone 4‑5). Focus on glutes and power activation.
   • Recover for 60 seconds, walk or easy jog down.
   • Keep the total session under 45 minutes.

Tip: adjust hill length or recovery to your current fitness. Sustained hard effort matters more than raw pace.

Closing note

Try this 20×2-minute hill rep session this week. Use the Pacing app to set rest and effort to your current fitness.

Watch Lee’s full video for more detail.

References

• Get FIT FAST with 20x2 Minute Hill Repeats! - YouTube (YouTube Video)