Posted on September 27, 2017 by Jenny Cromack
I am back! Did you miss me? I know without having to ask that all my personal training clients and class members did for sure, after all I do know how to put the ‘fun’ in functional don’t I??? (feel free not to answer this!)
You will all be surprised to know I didn’t exercise everyday while I was away (biggest reason being there were no gym up in the highlands of Scotland – which are insanely beautiful by the way!). One thing that area does have are hills, and a lot of them. Therefore, this week I have decided on sharing my interval hill sprints workout!!! Yes, this was my idea of a holiday.
Using the trusty resource/measuring tape that is google maps, I found a stretch of road I knew to be on a relatively steep, yet steady, incline and measured 100m. Step two was to find a flatter area to complete a normal set of intervals.
Hill Sprint Workout
• Sprint at 100% up the 100m incline as quickly as possible.
• Walk back down – this is your rest so enjoy it.
• Repeat 12 times – oooof!
Rest for 3 minutes
• On the flat you are now timing yourself for slightly longer intervals.
• Hard run for 40 seconds
• 20 seconds rest.
• Repeat 10 times.
And that is it, this hill sprint workout really is that simple! And, it’s not all hill sprints either, there are some nice flat intervals at the end.
Benefits of Hill Sprints
– Increases stride length
– Overloads sprinting mechanics
– High intensity interval training effect is great for fat loss
– Improves lactate threshold
– Improves VO2 max (cardiorespiratory fitness)
I was pretty vain, obviously found a spot to sit my phone so I could this video workout. Check out my Facebook and our Instagram to see me in action. I make no apologies for the choice of clothing! Also it may appear I have speeded the video up, this is not the case, I am just very quick…….