Ināʻoe e haʻalulu ana e holo ma ka papapalapala a makemakeʻoe e hoʻonui i kou ikaika a me ka wikiwiki, hiki iāʻoe ke ho'āʻo i ka hoʻohanaʻana i ka hiʻohiʻona o ka'ākau a me ka hanaʻana i nā hana papa. ʻO ka holoʻana o nā mauna ma luna o ka moemoeweleʻoi aku ka palekana ma mua o ka holoʻana o nā puke ma waho, no ka mea, hoʻemi ia i ka hopena ma kou mau kuli a me kou mau pūhaka. A he mea nui loa ia i ka wā o kaʻilikai a me ka nele o nā puʻu ma kou wahi e ālai iāʻoe mai ka holoʻana i nā puʻu ma waho.
Hill Workout
| Ka wā | Pehea e holo ai |
| Hoʻomehana | Hoʻomaʻaka mālie no 5 mau minuke. |
| Hill Interval | He 2 mau minuke ke kuhikuhina i 4% |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke ke kuhikuhina i 5% ke kuhikuhina |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke ma ke anuu i 6% |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke i ke kuhikuhina 7% |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke ma ke anuu i 6% |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke ke kuhikuhina i 5% ke kuhikuhina |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| Hill Interval | He 2 mau minuke ke kuhikuhina i 4% |
| Ka Waina Mālō | E wehe (ke maʻalahi) i 2 mau minuke. |
| E hoʻomaha i lalo | Hoʻomaʻaka mālie no 5 mau minuke. |
E nānā pū: