Controlled Hill Climbs. This session is a challenge of pacing and steady controlled effort.

Start at a pace that you won’t push you into the red by the last rep, while at the same time running each rep at an equal pace.

As you get more comfortable with this session, you can increase the time spent at an intense pace. However it is important to start where your current level of fitness is at even if it appears small and build up your rep time and rep effort as your fitness increases.

The session:

• Warm-up
• 3 x 6 minutes @ 15% incline 7/10 effort, with 5 minute very easy recovery jog/walk in between reps
• Note: you can increase the reps up to 10 minutes each with same recovery as you are able to hold form throughout each rep for the total number of reps.
• Cool Down of at least 10 minutes of very easy running

Are you ready to conquer the challenge of pacing and maintaining steady, controlled effort? The Controlled Hill Climbs workout is here to elevate your fitness journey by pushing your limits and enhancing your endurance.

The Controlled Ascent Treadmill Workout Session:

Warm-up: As with any workout, it’s crucial to kick off with a proper warm-up. Prepare your body for the controlled ascent with dynamic stretches and a light jog to get your muscles engaged.

The Reps: The heart of this workout lies in the structured repetition of controlled hill climbs. Here’s your plan:

• 3 x 6 minutes @ 15% incline: Start at a pace that won’t push you into the red zone by the final rep. Focus on maintaining an equal pace for each repetition.
• Recovery Between Reps: After each 6-minute effort, enjoy a well-deserved 5-minute very easy recovery jog or walk. This interval allows your body to recuperate, ensuring that you can give your best in each repetition.

Gradual Progression: As you become more comfortable with this session, don’t hesitate to gradually increase the time spent at an intense pace. However, it’s essential to initiate this workout at a level that matches your current fitness status. Building from your current fitness level ensures you progress safely and efficiently. Even small beginnings can lead to significant improvements as you work to extend both the time and effort you put into each repetition.

Adapt to Your Fitness Level: While the initial workout may involve 6-minute efforts, you can adapt it to your evolving fitness level. As you grow stronger and more confident, increase the duration of each rep to up to 10 minutes, maintaining the same recovery interval. The key is to hold good form throughout each rep for the total number of repetitions you undertake.

Cool Down: To complete this challenging workout, indulge in a cool-down session of at least 10 minutes of very easy running. This phase allows your heart rate to gradually return to normal and promotes proper muscle recovery.

The Controlled Hill Climbs workout is a fantastic way to refine your pacing skills, build endurance, and embrace structured hill climbs. Remember, your fitness journey is personal, and the most important aspect is that you continue to push yourself at a pace that suits your current fitness level. As you progress and take on this workout regularly, you’ll find yourself conquering those hills and elevating your overall fitness game.