5-10mins easy on the flat • 10-15mins foam roller or massage

Adapt for beginners

Perform shorter reps for less time and increase the amount you do over time. Also, you don’t need to run, power walking up will get the heart rate high enough.

Adapt for Ironman

Turn this into an endurance set with much longer climbing reps and total session time at a lower intensity – in fact, you might choose to walk up too!