Not exactly sure on the distance but i would guess it takes me anywhere from 8 - 10 secs to reach the top of the hill at full speed. I rest by walking way down then taking maybe 10 seconds before the next sprint. Not much of a rest period but that's what keeps heart rate going.
I really don't have a set workout I change it up a little bit every week. Some days i'll do jump rope, some days i'll do chest and shoulders, some days, back and arms, somedays i may do circuits of upper body, another day i may do an all body workout. I keep mixing things up so it doesn't become boring.
workout works well for me. I'm in great shape and have a solid build. I'm not saying it works for everyone but it works for me and I don't have to carry a notebook around the gym.