Whats optimum % grade for doing hill repeats? Did a bunch today on a 14% grade hill and worked pretty hard but overall was slow. Would I get more out of a workout on something less steep?
Whats optimum % grade for doing hill repeats? Did a bunch today on a 14% grade hill and worked pretty hard but overall was slow. Would I get more out of a workout on something less steep?
No
I like 5-10% the best although 14% isn't too bad if they're short sprints. There's one ~100m hill I've done repeats on that's really steep, and at some point it doesn't feel like a running gait anymore at which point I'd say it's too steep.
I recall reading something in the "sub 1:50 800m" training thread about hill repeats and 14% sounds too steep to me. As Manchester mentioned, you still want to feel like you're running. I think some of the confusion arises from 14, or a number thereabouts, seeming like such a small number, but it's not, as it applies to hill gradient.
Hudson likes 8%
Agree that something like 8% is good for a workout of any volume. If you're doing alactic super short repeats of less than 8 seconds the grade doesn't matter as much, though.
gottaloveit wrote:
I recall reading something in the "sub 1:50 800m" training thread about hill repeats and 14% sounds too steep to me. As Manchester mentioned, you still want to feel like you're running. I think some of the confusion arises from 14, or a number thereabouts, seeming like such a small number, but it's not, as it applies to hill gradient.
Surely one of the main reasons esp for an 800m runner for doing hills is to build leg strength and that will be maximised on a steeper hill on shorter reps. 14% might be steep for longer reps but most places you are struggling to find any decent hills even at 8%.
How did you measure it?
"Kenyan Henry Rono, who in 1978 set four world records in less than three months, was once asked on what type of hills he did repeats. How steep, how long, how constant a grade, the inquirer wanted to know. "The hill," Rono replied. "Any hill.""
You get percent grade by dividing the elevation gained by the distance traveled to gain it. You can get elevation by using gps device, barometric device or Google maps. I used Strava which has a tool that lets you highlight a portion of your run and gives you the number.
Skinnyb wrote:
You get percent grade by dividing the elevation gained by the distance traveled to gain it. You can get elevation by using gps device, barometric device or Google maps. I used Strava which has a tool that lets you highlight a portion of your run and gives you the number.
Worthless.
uncertainty wrote:
Skinnyb wrote:You get percent grade by dividing the elevation gained by the distance traveled to gain it. You can get elevation by using gps device, barometric device or Google maps. I used Strava which has a tool that lets you highlight a portion of your run and gives you the number.
Worthless.
Not worthless. It's not especially super accurate, but it is precise and gives you a way to easily compare slopes. If you would rather measure your slopes with surveyor's equipment go for it.
wyuuu wrote:
"Kenyan Henry Rono, who in 1978 set four world records in less than three months, was once asked on what type of hills he did repeats. How steep, how long, how constant a grade, the inquirer wanted to know. "The hill," Rono replied. "Any hill.""
That^