H.I.I.T. Hill Sprints:
Find a safe hill with a moderate incline to train on. Time from bottom to top at 100% speed/effort should be roughly ~30 seconds. Rest time will be 1:00 minute while walking down the hill at a comfortable pace. Repeat for 5 working sets.
H.I.I.T. Hill Sprints
HIIT
Horizontal Loading
ULT
HIIT Hill Sprints
reps
1
intensity
30%
Tempo
controlled
Rest
1:00 min
reps
1
intensity
30%
Tempo
controlled
Rest
1:00 min
Sprint Up a hill, walk down. Rest a minimum of 1 min between sets. Add longer rest periods as fatigue sets in.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 | 30% RPE | Controlled | 1:00 min (h:m:s) |
| 2 | 1 | 60% RPE | Fast | 1:00 min (h:m:s) |
| 3 | 1 | 80% RPE | Fast | 1:00 min (h:m:s) |
| 4 | 1 | 100% RPE | Explosive | 1:00 min (h:m:s) |
| 5 | 1 | 100% RPE | Explosive | 1:00 min (h:m:s) |
| 6 | 1 | 100% RPE | Explosive | 1:00 min (h:m:s) |
| 7 | 1 | 100% RPE | Explosive | 1:00 min (h:m:s) |
| 8 | 1 | 100% RPE | Explosive | 1:00 min (h:m:s) |