How to do the Hill Sprints
Step by step
- Warm up thoroughly with easy jogging and a few build-ups first.
- Find a hill and drive up it near-max for 10 to 20 seconds.
- Pump your arms and lean slightly into the climb as you push.
- Walk all the way back down to fully recover before the next one.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Always walk the descent rather than running down, and skip these if your knees or ankles are sensitive - the uphill is the safe part.
Coaching cue
Push hard from the very first stride; the hill limits your top speed for you.
Stay safe
Never run down the hill. Sprinting downhill is where hamstrings and knees get hurt.
Make it easier or harder
- Easier: Do hard uphill walks or jogs before adding full-speed efforts.
- Harder: Add reps or pick a steeper hill, keeping the full walk down to recover.
Muscles worked
- Primary: Cardio, Glutes
- Secondary: Quads, Calves, Hamstrings
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.