Improve your strength and power across the board with these great hill work outs 

Now that we are entering the off season, some of us will be looking forward to some well deserved respite. For others, you will be looking for something different, maybe some cross training or different workouts to get you through the season. One favorite workout to keep you productive and shake things up a bit are: Hills!

I know what you’re thinking, unlike the lush green lands of Munnar in South India, there isn’t really an abundant hill scene across our Tri Series of events (although I see you Balboa Park, San Diego) that will get you the elevation that you need. Lucky for you, just about any raised area in town can prove functional for these work outs. But if all else fails, we’ve included a remixed version of our workout that can be easily completed on a treadmill. Sorry, not sorry – no excuses. Hill workouts are beneficial to triathletes as an opportunity to strengthen and flex your muscles as well as building endurance and practicing your form. Other benefits to hill workouts include:

  • Increasing Speed
  • Improving Cadence
  • Activating Lower Body Muscles
  • Decreasing Risk of Injury
  • Building Power & Strength in Legs
  • Improving Stamina

Let’s get to it! Below you will find a good intermediate level hill work out with its treadmill alternative as well. You can also check out this video for basic form tips for both uphill and downhill running!

 

Hill Work Out

  • 1 mile warm up
  • 4 hill repeats (up and down the hill with a 80-90% effort)
  • 1/4  mile easy jog/recovery
  • 4 backwards up hill (run down as usual)
  • 1/4 mile easy jog/recovery
  • 4 hill repeats
  • 1/4 mile easy jog/recovery
  • 2 walking lunges up hill (run down as usual)
  • 1/2 mile cool down

 

Hill Work Out (Treadmill)

The treadmill should be set at a 1.0 incline to simulate flat running.

  • 10 min warm up (1.0 incline)
  • 2 min  small incline (3.0)
  • 2 min easy recovery (1.0 incline)
  • 1 min incline 5.0
  • 2 min easy jog (1.0 incline)
  • 1 min incline 6.0
  • 2 min easy jog (1.0 incline)
  • 1 min incline 7.0
  • 3 min recovery (1 min at 0.5 incline, 2 min at 1.0 incline)
  • Repeat x1
  • 5-10 minute cool down

Tip: Too easy? Use the first minute of the “easy recovery” to add 0.5 mph to your speed.

As always, these hill work outs should be a part of general training program. Optimum performance will come from these as opposed to one off. Take advantage of the hill workouts and reap the benefits that will work wonders to elevate and strengthen your swim, bike and run!