This run workout, hill repeats will challenge warriors to complete short, interval sprints at multiple inclines that can help warriors achieve speed and endurance with minimal impact like their favorite anime warrior.
There's no doubt that some of our favorite anime warriors have advance agility, speed and can move for long periods of time. Goku and Saitama can move at the speed of light and Sanji from One Piece moves so fast that it seems like he his disappearing and reappearing. Although it's unrealistic for us to move at the speed of light, we as human warriors can still move at high speeds for extended periods of time more efficiently with proper training. This hill repeat run workout is considered to be "hidden" speed work that will challenge warriors to complete short, intense sprints at various inclines with minimal impact.
Who's This For?
All levels.
Workout Length:
Approximately 20 minutes
Workout Benefits:
Improve cardiovascular endurance with minimal impact on knees and back.
Improve leg strength
Improve leg aesthetics
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.
Training Equipment:
Treadmill with multiple incline options
GPS Watch or device to track time
Device to track heart rate (optional)
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-90% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 7-8 RPE.
Follow the suggested rest time as stated
Run Workout:
2% Incline Sprint 1: 60 seconds
Rest: 60 sec.
2% Incline Sprint 2: 60 seconds
Rest: 60 sec.
4% Incline Sprint 3: 60 seconds
Rest: 45 sec.
4% Incline Sprint 4: 60 seconds
Rest: 45 sec.
6% Incline Sprint 5: 60 seconds
Rest: 30 sec.
6% Incline Sprint 6: 60 seconds
Rest: 30 sec.
8% Incline Sprint 7: 60 seconds
Rest: 15 sec.
8% Incline Sprint 8: 60 seconds
Finish
Coach Saikou Notes:
Hill repeats are "hidden" speed workouts that are high intense that will challenge your cardiovascular system with minimal impact on the knees and back.
Beginners should follow a walking routine rather than sprint. Instead of sprinting at 2% incline, walk at a 2% incline and so on.
Run workout should be completed on a treadmill with multiple incline options.
If a treadmill is unavailable, this workout can be completed on an outdoor hill.
The inclines provided are only suggestions. Adjust inclines as necessary.
Increase or decrease the rest times as necessary.
keep your body upright with a slight lean forward when running at an incline to allow gravity to help push you forward.
Do not fold or collapse at your hips while running uphill. This will collapse your lungs and decrease the amount of oxygen entering your system.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.