Get FIT FAST with 20x2 Minute Hill Repeats! - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Get FIT FAST with 20x2 Minute Hill Repeats! from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Why hill repeats? They bridge the gap between easy/recovery runs and hard interval work, sharpening VO₂max, leg strength, and mental toughness.
Effort level: Lee spends most of the reps in heart‑rate zones 4‑5 (hard but not all‑out), which trains the body to sustain a high intensity.
Gradient & pace: The hill is about a 6–6.5 % incline, allowing sub‑4 min/km effort on an 11 km course – a solid speed stimulus.
Training purpose: Weekly hill‑repeat sessions act as a performance checkpoint, informing how your recovery runs, long runs, and strength work should feel.

Workout Example

20 × 2‑minute uphill repeats
   • Find a hill ~6‑6.5% grade (≈ 40 seconds per 200 m if you run ~4 min/km).
   • Run each 2‑minute effort hard (zone 4‑5), focusing on glute and power‑muscle activation.
   • Recover for 60 seconds by walking or easy jogging back down.
   • Keep the total session under 45 minutes.

Tip: Adjust the hill length or rest interval to match your fitness level; the goal is sustained hard effort, not sprinting.

Closing Note

Give this 20×2‑minute hill repeat session a try this week and feel how it sharpens your runs. You can always customize the paces and rest periods in the Pacing app to suit your own fitness. Happy training!

Remember to watch Lee’s full video for deeper insights and motivation!