Use Hill Workouts To Improve Crossfit Performance

crossfit hill cardio workout

Have you been pushing yourself through the same WOD week after week, and you just aren’t seeing the results – time or physique changes – that you want? It’s time to take your workouts to the next level. If you want to significantly increase your overall fitness performance, we recommend using hill workouts.

Running up a hill has been shown to be easier on your joints and connective tissues while producing far better results in regards to raw power, speed, and endurance. Practiced consistently, hill workouts could be the key to upgrading your CrossFit WOD times and overall results.

Let’s explore how to measure progress during a hill workout, then we’ll review workouts for beginners to advanced level CrossFitters.

HOW TO MEASURE YOUR HEART RATE

Before we jump into hill workouts you can use to improve your CrossFit performance, let’s talk about how you’ll measure progress. Normally, you would use a stop watch, but these workouts are better measured according to heart rate intensity and not time goals.

First, you’ll determine your maximum heart rate or the suggested maximum number of beats per minute that your heart shouldn’t exceed. A general rule is to take the number 220 and subtract your age. So, if you’re 20 years old, your maximum heart rate is 200 beats per minute (220 – 20 = 200).

The workouts that you’ll be doing are based on a target heart rate or a percentage of your maximum heart rate. For example, if the workout has a prescribed or goal heart rate of 70%, then this would be 70% of your maximum heart rate. For example:

  • A workout wants you to reach 70% of your maximum heart rate
  • You are 20 years old and your maximum heart rate is 200 beats per minute
  • 70% of 200 is 140 (200 x .7 = 140)
  • During the workout, your goal is to achieve a consistent 140 beats per minute

Now you might be wondering how the hell you’ll be able to measure beats per minute. There are two ways you can do this:

You can take your heart rate by placing your fingers underneath your jaw on the right-hand side where that large vein is, and count the beats for fifteen seconds. Take this number and multiply it by four to get your beats per minute.

Or you can make it a lot easier on yourself by simply wearing a high-quality heart rate monitor or fitness watch, setting your target heart rate, and letting the watch tell you if you’re in range or not.

HILL WORKOUTS

There is no better way to challenge yourself and mix up your CrossFit workouts than by incorporating hill running into your weekly routine. Hill workouts offer a variety of benefits including building sprinting power, boosting overall strength, and increasing endurance. Here are two hill workouts that you can start using in your current routine.

Quick Consideration:If you have prior issues with your knees, then we would recommend using a knee sleeve. Running on a hill is easier on your joints, but you still want to be safe and support your connective tissue. You also don’t want to jump into running a hill with tight calves as this can put a lot of pressure your ankles. Try a calf stretcher to fully lengthen the muscle.

BEGINNER TO INTERMEDIATE LEVEL

The focus for this beginner to intermediate workout is going to be endurance. Find a hill that is small to medium in height. The hill grade or how much it inclines should be only slightly steep and very long. In other words, find a hill that very gradually progresses upward.

As you go up the hill, your goal will be to push the intensity until you’ve achieved up to 70% of your maximum heart rate. Once you are at your target heart rate, maintain that level of intensity until you reach the top of the hill. Walk or lightly jog back down, allowing your heart rate to lower to about 50%. Give yourself no more than two minutes to rest, then repeat the cycle three to six times.

Workout Summary:

  • Training Focus: Endurance
  • Heart Rate Intensity (uphill): 60% to 70%
  • Heart Rate Intensity (downhill): 50%
  • Pace: Below or at your race (goal) pace
  • Recovery Time: Approximately 30 seconds to 2 minutes
  • Repeat cycle: 3 to 6 times

ADVANCED LEVEL

The focus for this advanced-level workout is going to be raw power and speed. Find a hill that is small to medium in height, but very steep. Unlike the beginner workout, find a hill that gets right down to business and immediately ascends.

As you go up the hill, your goal will be to push the intensity until you’ve achieved up to 100% of your maximum heart rate. Once you are at your target heart rate, maintain that level of intensity until you reach the top of the hill. Walk or lightly jog back down, allowing your heart rate to lower to about 50%. Give yourself no more than three minutes to rest and repeat.

Workout Summary:

  • Training Focus: Power and speed
  • Heart Rate Intensity (uphill): 85% to 100%
  • Heart Rate Intensity (downhill): 50%
  • Pace: At or above your race (goal) pace
  • Recovery Time: Approximately 1 to 3 minutes
  • Repeat cycle: 3 to 6 times

READY TO TRY A HILL WORKOUT?

Will you start incorporating hill workouts into your routine? Have a favorite hill that you will start using? Do you already perform hill workouts? Have a video of yourself sprinting up a massive hill? Tag us on Instagram so we can share it!

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