Workout Wednesday – Hill Repeats

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)


Today’s Workout – Hill Repeats

Hill repeats are one of the best bang for your buck workouts. They can be done in a short amount of time, and the pay back is strong speedy legs. Also, you have less chance of injury, because the uphill grade will lessen the impact.

Things to focus on during hill repeats:

  1.  Use your best running form. The repeats will be short, so focus on holding the best from possible.
  2.  Focus on quick turnover. Push yourself to really pump your legs quickly.
  3.  Give an all out effort. Push yourself hard on each repeat. When you feel you effort level dropping, rest until you can put in full effort again.

Hill Repeats

  • Warm up – 10- 15 minutes
  • 4 hill repeats – All out on the way up/ Recover on the way down
  • Rest 2 – 4 minute
  • 4 hill repeats – All out on the way up/ Recover on the way down
  • Cool Down

Ideally this workout should be done on a hill that takes 20- 40 secs to climb. Take your time coming down as that is your rest. If you are doing this workout on a treadmill, be sure to use plenty of incline. Also use a 1:2 work to rest ratio. If your repeat is 30 secs, take a minute of rest.

If you decide to try this workout, let us know how it went in the comments.


Happy running!

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