Unlock Your Peak Performance with Strava: Mastering Hills and Stairs - Lee Grantham
Intro
This is a quick summary of Unlock Your Peak Performance with Strava: Mastering Hills and Stairs 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
- Strava segments (hill or stair climbs of ~150‑200 m) let you race you‑versus‑your‑self and track progress over time.
- Focus on small, repeatable efforts (30‑35 seconds) and aim to shave 1 % off your time each week.
- Use the segment’s “King of the Mountain” (KOM) feature to compare against age‑group and weight‑group peers, or keep results private for pure self‑competition.
- Consistent hill repeats build confidence, improve leg strength, and translate to faster paces on longer runs.
Workout Example
200‑meter hill repeat (≈6 % grade)
- Warm‑up 10‑15 min easy jog.
- Find a 150‑200 m hill or stair segment (or use a local Strava segment).
- Run hard for 30‑35 seconds (or until you hit the top) – aim for a fast, controlled effort.
- Walk or jog back down for recovery (1‑2 min).
- Repeat 5–8 times.
- Record the effort on Strava; note your time and aim to improve by ~1 % each week. Optional progression: increase hill length (e.g., 300 m) or add faster short sprints after a base of 5 repeats.
Closing Note
Give this hill‑repeat session a go this week, track your times in Strava, and feel free to adjust the repeats or pace to match your current fitness. You can even customise the workout in the Pacing app to fit your own goals—just keep challenging yesterday’s best!
References
Workout - Strava Hill Starter
- 12min @ 6'30''/km
- 6 lots of:
- 32s @ 5'00''/km
- 1min 30s rest
- 10min @ 7'00''/km
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