You can go ahead and skip Hillwod 18 — as it’s all about the SKIP. Experience the suck/joy of uphill skipping with this one … and don’t worry, there are bonus activities included to make this one suck even more than it sounds!
- Complete six 200 meter uphill skipping sprints, following the pattern below:
- Interval 1: normal, fast skip
- Interval 2: 100m normal, 100m high, floating skip
- Interval 3: normal, fast skip
- Interval 4: high, floating skip
- Interval 5: 100m high, 100m normal
- Interval 6: normal, fast skip
- Take as much time as you need to walk or jog back to the starting line.
- The high, floating skip is all about a powerful pull of the bent leg, while keeping the rest of your body relaxed. Think about maximizing your air time.
- Stay upright (no folding over). This is especially important as you fatigue. Drive your hips forward and focus on the pulling foot to give you height and sustain your momentum.
- Land with a slight bend in your landing leg and be careful not to roll your ankle.
- #hillseeker #hillwod to share your photos or experience!
Notes from Jeff’s test run of this HILLWOD: I did this one on a very scenic hill in my home area (Richterswil, Switzerland). I did an easy pace uphill walk/run for about 3KM to get there, so I was well-warmed up. The 200m hill I chose is about 6% the first 100m and then more than 10% for the 2nd half. I would quickly learn how brutal this layout made the workout as the 2nd half is a cardio burner regardless of the steeper incline! I came up with the penalty squats concept on the 4th interval as that sustained high skip broke down 120M in and I needed a break to recover my form. So, I paid for that break with 10 squats and then finished the job. I was gassed at the end of each interval, with my heart rate fully in Zone 5. What a great and terrible hill workout!
Cooling down body and mind with a nice, spontaneous pond-side medtitation.
Have a great hill workout!
— Coach Jeff