Fit Bit Friday 256: The Hill Crusher Workout

Fit Bit Friday - Eat Spin Run Repeat

Hello there!

As you’re reading this it’s very likely that I’m sitting on cold concrete in a line with hundreds of other crazy people, waiting for the Seawheeze Runner’s Shop to open because TODAY is Seawheeze Eve! Plans include race package pickup, hanging out downtown, perhaps a little yoga, a gorgeous lunch with Vega buddies, and dinner with a whole bunch of other friends. I’ll have a recap for you on Monday, but for now let’s chat fitness.

hey girl crush those hill repeats

Work It Out

Who wants to run some HILLS!?! This isn’t a long workout, I promise, but it WILL help you get better at tackling inclines, something I used to dread because I sucked at it. I’d go out of my way to avoid hilly running routes, but here in Vancouver, that’s pretty much impossible if you’re anywhere aside from the sea wall.

The great news is that even if you feel like you’re running in slow mo the first time you do this workout, I’m almost certain the second and third time will feel so much easier. Our bodies learn quickly, so be patient and keep in mind that you’ll feel like a super hero in 35 minutes. A tired super hero, but still, a super hero!


The Hill Crusher Workout

If you can, I’d recommend heading outside and finding a long hill to do this one – ideally about 800m or 0.5 miles long. If this isn’t possible, a treadmill set to an incline between 5 and 8 (depending on your fitness level) will do the trick. If you’re outside, the recoveries are downhill and if you’re indoors they’re flat (ie. incline=0).

Start with 5 minutes of running easy on a flat, then begin the hill repeats. Adjust your speed to match the rate of perceived exertion noted below on a scale of 1-10, and maximize recoveries so that you can charge just as hard on the next hill repeat. Finish off with some easy running to bring your heart rate back down.

Note: If you haven’t run hills in a really long time, ease into this one. Try doing rounds 1 and 2 for 5 minutes each rather than 10 minutes, and if you’re on a treadmill, you could also run at half the recommended incline. Gradually working up to the full time and incline will help to minimize risk of injury and shin splints.

Fit Bit Friday 256 - The Hill Crusher Workout - Eat Spin Run Repeat

Click here to print the PDF.

[Tweet “Your challenge, should you choose to accept it: The Hill Crusher Workout #runchat”]

Turn It Up

Tomorrow night is the Seawheeze Sunset Festival, and that means that Stanley Park will be booming with the tunes of Canadian duo Chromeo. If you’re attending and need to brush up on your Chromeo tunes, or if you just want a fun one to run your hills along to, here’s Jealous.

Can’t see the video? Click here.

Have A Read

Now it’s over to you! Let’s hear…

  • Have you been to any concerts this summer?
  • What Olympic events are you most excited to watch?

3 thoughts on “Fit Bit Friday 256: The Hill Crusher Workout

  1. I love this because it helps SO MUCH to do hills to balance out our muscles…I tell my yoga clients all of the time to strengthen their glutes and hills are such a great way to do that (as are many yoga poses, too!)

    PS– I wonder when Ryan Gosling started getting so popular as a meme? I love him either way 🙂

    Good luck with seawheeze! xo

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