Uphill running

Uphill running

Uphill running

Uphill running has become more popular the last few years. There are more and more races arranged and more and more people attending. I guess this is some kind of trend which will quiet down after some time. Trend or not, this is a very good way to exercise your aerob capacity. It's easy to maintain a steady high HR throughout the intervals. If it gets to steep, you can even switch to walking and still keep the HR up. A steady HR inside the zone you want is crucial to get progress.

What kind of intervals you choose to run is up to you, but there are some basics you have to follow. If you want to keep your level of fitness steady or if you want to improve, you have to stay in the chosen HR zone as long as needed. See table below.

Training effect table

Maximum HR in this table is set to 195. To find your max HR you need to test yourself. As a rule of thumb you can calculate 220 - your age.

HR From HR To From % To % Develop Maintain
Zone 1 117 140 60 72 > 2,5t 1 - 2t
Zone 2 141 160 72,1 82 > 1,5t 45 - 75 min
Zone 3 160 170 82,2 87 60 - 90 min 30 - 60 min
Zone 4 170 179 87,1 92 40 - 60 min 20 - 40 min
Zone 5 180 195 92,1 100 20 - 30 min 10 - 20 min

Hard workHard work

This table is intended for athletes. If we apply the 4x4 interval rule to the table it should look something like this for the regular person.

HR From HR To From % To % Develop Maintain
Zone 1 117 140 60 72 > 1,5t 45 - 75 min
Zone 2 141 160 72,1 82 > 1,0t 30 - 60 min
Zone 3 160 170 82,2 87 30 - 60 min 20 - 30 min
Zone 4 170 179 87,1 92 16 - 32 min 10 - 16 min
Zone 5 180 195 92,1 100 10 - 15 min 5 - 10 min

Enjoy the view

Enjoy the view

When you reach the top and your body is suffering, take some time to calm down and enjoy the view. Then suddenly, all the hard work is forgotten.