Hardrock Hill Grinder

Workout - Hardrock Hill Grinder

• 12min @ 6'30''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 1min @ 4'00''/km
  • 3min rest
• 10min @ 6'30''/km

Ready to start training?

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

Try in App Now

workout/hardrock-hill-grinder-7eb9a223

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

Intro

Here’s a breakdown of HARDROCK 100 COURSE: CLIMB FROM TELLURIDE, COLORADO MOUNTAIN RUNNING TRAILS from Vo2maxProductions—a worthwhile video we’ve distilled into actionable training steps. Watch the full version for complete context.

Key Points

• The runner prepares for the ultra-marathon “Ring of Steel” (18-mile race with ~6-7,000 ft of climbing) and documents a recent high-intensity hill session.
• Primary training method: 20% grade hill repeats on a treadmill, emphasizing both uphill strength and technical downhill running.
• Strength elements: glute activation, hamstring and calf work, X-bar deadlifts, paired with reduced weekly mileage for adequate recovery.
• Nutrition strategy: plant-based eating centered on high carbohydrates—berries, nut butter, whole grains—to fuel training at altitude.

Workout Example

Treadmill Hill Repeats (20% grade)

1. Warm-up: 10-15 minutes at an easy pace.
2. 8 repeats consisting of:
   • 2½–3 minutes uphill at 20% grade (roughly 400 m or ¼ mile) at a demanding but controlled intensity.
   • 1-minute hard surge or sprint at each repeat’s finish.
3. Cool-down: 10 minutes easy jogging.
4. Complement with high-intensity hill work on trails featuring solid footing (short, steep pitches) and emphasizing strong, vertical posture.

Practical Tips

• Work glute activation exercises and X-bar deadlifts into your routine to build climbing strength.
• Dial back total mileage slightly and plan recovery weeks to protect your calves and knees.
• Eat a high-carb, plant-based diet (berries, nut butter, whole-grain options) to support your altitude work.
• Track vitamin D, B12, iron, and bloodwork regularly, especially when training at elevation.
• Maintain an upright stance on rough ground, watch the path ahead, and stay alert to local wildlife.

Closing Note

Give this hill-repeat session a shot—either on a treadmill or a steep hillside—and feel free to adjust speeds and intervals using your Pacing app to match your current fitness. Push forward, take care of your body, and make the most of the altitude work. Your next ultra awaits! 🚀

References

• HARDROCK 100 COURSE: CLIMB FROM TELLURIDE, COLORADO MOUNTAIN RUNNING TRAILS - YouTube (YouTube Video)