Strava Hill Starter

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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Intro

A quick breakdown of Unlock Your Peak Performance with Strava: Mastering Hills and Stairs from Lee Grantham. We’re pulling out the essentials so you can use it this week. Watch the full video for more detail.

Key points

• Strava segments (hill or stair climbs of 150-200 m) let you race yourself and watch your progress over weeks.
• Build small, repeated efforts (30-35 seconds) and target about 1% improvement each week.
• The “King of the Mountain” (KOM) feature on Strava lets you compare yourself to peers in your age group or weight class, or compete only against yourself privately.
• Regular hill repeats strengthen your legs, build confidence, and carry over to faster paces on longer runs.

Workout example

200-meter hill repeat (about 6% grade)

1. Start with a 10-15 min easy jog warm-up.
2. Find a 150-200 m hill or stair segment (a local Strava segment works).
3. Push hard for 30-35 seconds (or to the top), quick but controlled.
4. Walk or jog back down (1-2 min).
5. 5-8 total reps.
6. Log to Strava. Note your time and aim for around 1% improvement the next week.

Optional progression: lengthen the hill (300 m) or add quick sprints once you’ve built a base of 5 repeats.

Closing note

Try this hill-repeat plan this week, watch your progress on Strava, and tweak the reps or pace to your fitness. The Pacing app lets you tailor the workout to your targets.