Hill repeats

The intention is to overload horizonal propulsive muscle groups while reducing ballistic loading.
Typical incline for hill repeats is 5-10% with repetition duration varying from 30-240s depending on intensity goal and time of the season.

Typical sessions are :

8-10 x 200m with easy return jog recoveries

4-8 x 800-1000m with easy return jog recoveries.

Source: Haugen et al., 2022

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Maurten recommends:

Pre-exercise: Maurten Bicarb System 1-4 hours before

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Pre-exercise
1-4 hours before

1 x Maurten Bicarb System

Warm-up: 1 x Gel 100 Caf 100 or Gel 160

What’s the difference between Maurten Gel 100 and Gel 160 ?
Why should I use sports nutrition with Caffeine?

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Take 1-2 sips of Drink Mix between sets

Main set
20-70min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing