Treadmill Power Hike Intervals 5 x 5 min at 12% Incline
Five 5 minute power hikes at 12 percent incline with 3 minute flat jogs, a climbing session for trail runners and ultrarunners on the treadmill.
- Duration
- 1 h
- Distance
- 8.3 kmestimated
- Effort
- 62
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy jog, 1% incline | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalTempo 12% incline, power hike hard | 5 min | 38-52% threshold pace78-86% HRmax82-89% FTP |
| 2.2 | RecoveryRecovery 1% incline, easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In steep trail races and ultras, many runners hike the climbs. Power hiking is a skill of its own that uses the glutes and calves differently from running, and it can be trained on a treadmill. Five climbs of five minutes at 12 percent incline give you 25 minutes of steep uphill work.
Warm up for ten minutes of easy jogging at 1 percent. For each climb, raise the incline to 12 percent and set a speed that lets you hike hard with long, quick steps, hands on the thighs if that helps. The heart rate should rise to a steady, moderately hard level. Then lower the incline to 1 percent and jog easily for three minutes. Cool down for ten minutes.
This suits intermediate and advanced trail runners in the base and build phases. Avoid holding the handrails, since that takes load off the legs. If 12 percent feels too easy, increase the incline before the speed.
Tips
- Push off through the whole foot and drive the knee forward.
- Hands on thighs are fine, hands on the rails are not.
- Wear the shoes you plan to race in on the trails.
Good forTrailUltraIndoor
Season phaseBaseBuild