…if I keep my HR in Z3 during the downhills. This will be a suicidal pace. Which I think is too much pounding for the body to handle.
Yes, I agree. I wouldn’t go at Z3 on the descents. BUT… if you’re racing and the race will include downhill sections, then you want to train them, but probably not by HR. I would start with 6x 30″ “fast” with easy recoveries. You can then progress the workout with more or longer reps.
I’ll also ask one of our coaches (Alison Naney) to comment. She actually likes running downhill (while I hate it…) 🙂
Or do I just let my HR drop back to Z1/Z2 and then accelerate as soon as possible? (And maybe add some time to the rest of the remaining time. If this is necessary?)
I much prefer doing all intensity above aerobic threshold on a treadmill by pace. I prefer the precision over the fresh air… 😉
But! When I’ve done these types of workouts outside, I would do them on one long continuous hill, going up for the work period, and then trotting down for the recovery interval. So if the hill is long enough, you can go up and down in shorter sections without reaching the top before you’re done.
Does that make sense?