3, 2, 1 Hills
Source: own Strava export
A 3/2/1 hill session used descending work durations and jog-down recoveries to shift from controlled strength to near-maximal recruitment. The changing effort targets made pace secondary to force and feel, with each climb begun before full clearance from the previous effort.
The first three recorded efforts were tightly grouped at 3:56/km, 3:52/km and 3:55/km, while heart rate rose from 157 to 160 and stayed there. The final recorded effort was 4:09/km at HR 140, so the recorded set did not hold its earlier pace or cardiovascular response.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:01 | 3:56/km | 157 | 1:33 |
| 2 | 1:01 | 3:52/km | 160 | 1:23 |
| 3 | 1:01 | 3:55/km | 160 | 1:46 |
| 4 | 0:56 | 4:09/km | 140 | — |
What the engine saw
- 4 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 94s.
Calibration flags
- Running power threshold estimated from the athlete's half-marathon best efforts (60-min power 476 W, 95% of 20-min power 460 W). Treat power zones and load as ±3%.
- Zones and running threshold are one snapshot, read 2 Jul 2026 and applied to every session in the archive. An older session is scored against today's zones, not the zones the athlete trained with then.
Engine read · editorial decode by Splits
Time in zone
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. The gap between actual and true effort is the day's hidden work: conditions were taxing the clock.