Workout Wednesday: Hill Repeats!

This Workout Wednesday builds offseason strength with high-intensity hill repeats! 

Step 1: Find a hill between 5% and 10% gradient or set up a treadmill that allows for incline if you live in a flat area. 
Step 2: Warmup at your easy pace for 20 to 30 minutes
Step 3: Balance intensity with the amount of time you are spending running the hill. A good example is 3x3 minute hills at about 90% of your maximum effort. If you are just starting out, keep the hill below 30 seconds and graduate up to longer hills. The shorter the hill, the higher the intensity should be. 
Step 4: Cool down, hydrate, stretch, and have some good food!

This type of workout builds muscular strength, improves speed, improves coordination, and makes the “hill” in your next triathlon much easier. So grab a buddy and run for the hills!