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

This is a quick breakdown of Unlock Your Peak Performance with Strava: Mastering Hills and Stairs from Lee Grantham. It’s a solid watch—we’re pulling out the essentials so you can put it into practice this week. Head to the full video for more detail.

Key Points

• Strava segments (hill or stair climbs spanning 150‑200 m) let you race yourself and monitor your advancement across weeks.
• Build small, repeated efforts (30‑35 seconds) and target a 1 % improvement each week.
• The “King of the Mountain” (KOM) feature on Strava lets you stack yourself against 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 (≈6 % grade)

1. Begin with a 10‑15 min easy jog as your warm‑up.
2. Locate a 150‑200 m hill or stair segment (you can use a local Strava segment).
3. Push hard for 30‑35 seconds (or until you reach the top) – stay quick but controlled.
4. Recover by walking or jogging back down (1‑2 min).
5. Complete 5–8 total reps.
6. Log the session to Strava; record your time and target a ~1 % improvement the following week. Optional progression: extend the hill (e.g., 300 m) or add quick sprints once you’ve built a foundation of 5 repeats.

Closing Note

Test this hill-repeat plan sometime this week, watch your progress through Strava, and tweak the reps or pace to suit where you’re at fitness-wise. The Pacing app lets you tailor the workout to your own targets—keep pushing to beat your previous best!