Hill repeats
[hil ree-peets]
/hɪl rɪˈpiːts/
Noun
A training exercise involving repeated running or cycling up a hill at high intensity, followed by recovery periods.
Hill repeats are a training exercise where runners repeatedly run up a hill at a high intensity, then jog or walk back down to recover. This workout builds strength, power, and endurance by engaging more muscle fibers and improving cardiovascular efficiency. It mimics resistance training, enhancing muscle recruitment and running economy. For example, a runner might sprint up a 200-meter hill, then recover on the way down, repeating this 6-10 times. Hill repeats are crucial for improving speed and stamina, making them valuable for races with varied terrain. They also help prevent injuries by strengthening muscles and tendons.
What is Hill Repeats and why is it important?
Hill repeats are a type of workout where a runner repeatedly runs up a hill at a fast pace and then jogs or walks back down to recover. This form of training is important because it helps build strength, speed, and endurance. It also improves cardiovascular fitness and can enhance running economy by teaching the body to use oxygen more efficiently.
How is Hill Repeats measured?
Hill repeats are typically measured by the number of repetitions, the distance or time of each uphill effort, and the incline of the hill. A common approach is to select a hill with a moderate incline and perform a set number of repeats, such as 6-10, with each uphill effort lasting between 30 seconds to 2 minutes. The recovery period is usually the time it takes to walk or jog back down the hill.
How can I improve, manage, or optimize Hill Repeats?
To optimize hill repeats, consider the following tips:
Start with a proper warm-up to prepare your muscles and reduce the risk of injury.
Focus on maintaining good form, keeping your chest up, and using your arms to drive your movement.
Gradually increase the intensity and number of repeats as your fitness improves.
Incorporate hill repeats into your training routine once a week to allow for adequate recovery.
Listen to your body and adjust the workout intensity based on how you feel.