Steep Hill Power Repeats

Workout - Steep Hill Power Repeats

• 12min @ 12'00''/km
• 6 lots of:
  • 200m @ 5'00''/km
  • 2min 30s rest
• 10min @ 13'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/steep-hill-power-repeats-eb651d0c

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: A breakdown of “Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running” by Lee Grantham. The key elements are below so you can test the workout right away. Watch the full video for more.

Key points:

• Grades in the 10-12% range let you build power while staying controlled. Treadmill or local hills both work.
• Build strength with short repeats (200-300 m) on steeper 15-25% terrain. Shorten your stride to about 80 cm and lift cadence. Targets calves, glutes, and hamstrings.
• Technique beats raw effort. Strike midfoot, keep steps short and quick. Long strides build lactic acid fast on hills.
• Long climbs need a mix of running, power-hiking, and walking based on the slope. Stay mostly in effort zones 2-3 to conserve.

Workout example:

1. Warm up 10 min easy on flat or gently sloped terrain.
2. Hill repeats: 6 x 200 m at 15-20% grade, 2-3 min recovery (walk or easy jog). Short, quick steps, midfoot strike.
3. Cool down 10 min easy.

Build to more repeats or 300 m repeats as you get stronger. Dial in your effort zone in the Pacing app rather than chasing a specific pace.

Try this over the next week. Adjust the grade and distance to your race goals. Use the Pacing app to track your zone.

References

• Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running - YouTube (YouTube Video)