If you are looking to get in shape before a triathlon or endurance race, hill sprints are the best way to go. Hill Sprints Workouts are the choice of NFL legends of the likes of Jerry Rice and Walter Payton because they burn fat and build up muscles in a relatively short amount of time.
How to start?
1) Find a hill
Forget about treadmills and stairmasters; go for a ride around your area and find a hill that it at least 40 yards long. The hill of your choosing should be steep enough so it will be challenging for you to walk up and down.
2) Get ready
You’ve got a brutal workout ahead. So get ready with a light, 15-minute warm up. Try to include dynamic stretches and calisthenics. For example, do high kicks, squats, arm circles, etc. Aim for 4 sets of each exercise for 5 or 10 repetitions.
3) Running time
If it’s your first time running hills, you shouldn’t do more than 5 sprints at about 75% of your maximum capacity. Try not to exhaust yourself on the first set, but rather increase your intensity with every sprint. Add 1 or 2 sprints per week as you go.
4) Cool off
Walk on flat ground until you are able to breathe normally. Conclude your workout by stretching for 10 or 15 minutes making sure all your major muscles don’t remain tight.
Additional tips
The best way to start is with 2 workouts per week. Later, add 2 or three more per week over the course of a few months. Performing 20 hill sprints 2 or 5 times per week will improve your performance efficiently.
Lifting weights before performing your sprint hill workout will keep your strength from being compromised in the weight room. Alternatively, if you can’t lift weight right before running, do so several hours later or on your day off.
With time, you should try to challenge yourself more. Once you perform 20 workouts, add an additional workout later in the week, increase the distance of your sprint or wear a weighted vest.