Goal: Improve strength and endurance while climbing.
Hill training is extremely beneficial for athletes because it allows for intensive muscle strengthening by increasing the use of leg and core muscles. Additionally, the change in body position required to climb a slope improves balance and coordination. Finally, this intense effort stimulates and boosts the cardiovascular system, increasing endurance and lung capacity.
Warm-up (10-15 minutes):
- Light running : 5-10 minutes at a comfortable pace to increase circulation and prepare muscles.
- Dynamic Stretching : 5 minutes, including movements like leg swings, knee raises, and heel-to-butt raises.
Main training:
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Hill climbs:
- Choose a hill with a moderate incline (about 5-7% incline).
- Reps: 6-8 hill reps of 60 seconds each.
- Recovery: Walk or jog gently downhill between each climb (approximately 2-3 minutes recovery).
Details of the climb:
- Effort: Run at an intensity of 80-90% of your maximum effort.
- Posture: Keep your torso tilted slightly forward, arms moving to assist propulsion, and look toward the top of the hill, not down at your feet.
- Breathing: Try to keep your breathing regular and controlled.
Cool down (10-15 minutes):
- Light running : 5-10 minutes at a very easy pace to bring your heart rate down.
- Static stretching : 5-10 minutes, focusing on the quadriceps, hamstrings, calves, and hips.
Moov360 Council
For this type of training, Moov360 recommends the Altitude shorts, which feature convenient pockets for carrying water and other small essentials. These shorts are designed to offer optimal comfort and freedom of movement, allowing you to fully concentrate on your performance.
Make sure to stay well hydrated before, during, and after your session. If you experience any unusual pain or discomfort, stop and consult a healthcare professional.
