define endurance capacity improving vo2max

Short hill repeats are a great option, especially when you want to place a greater emphasis on power, strength and efficiency. So it’s the sustained increase in force per foot strike, during long hill repeats, that increases fatigue resistance and muscular endurance. So, that’s nearly 600 foot strikes per interval – with each at a 4% greater work rate. While a 4% increase doesn’t sound significant, these intervals were just over 3minutes duration. My data, using the Stryd footpod, shows that running power is approximately 4% higher per foot strike, compared with the equivalent intensity on flat terrain. This increases the strength endurance and fatigue resistance of muscles and muscle fibres. And we also increase the recruitment of muscle fibres. So, what’s the significance of this?… When we increase the force per foot strike, muscles and individual muscle fibres have to work harder. But here’s the thing: when we run up a gradient, we increase the force per foot strike. Ok, so in terms of intensity and the aerobic training benefit, these are very similar to track running intervals.

So, why run long intervals on hills? Why not just run these intervals on flat terrain? There’s also much less emphasis on anaerobic metabolism. However, they’re more geared towards the development of aerobic fitness, muscular and strength endurance, and fatigue resistance, rather than strength and power. Like other types of hill running workouts, they’re a highly specific form of strength training for runners. And when combined with the longer duration and added resistance, these make for a challenging workout. While the intensity is less than short hill repeats or hill sprint workouts, these are not an easy option. That said, there is no set rule to define what is a long hill.įor me, long hill repeats involve running intervals that are near 2-4minutes - sometimes longer. So, when does a hill become a long hill?… We can consider a hill repeat to be long when it’s goes beyond 90seconds. Long hill repeats involve running a series of high intensity efforts up a moderate gradient. So, what are they, and why should you include these running workouts? Helping to improve running efficiency and boosting fatigue resistance and muscular endurance. There’s just one difference… the additional resistance from gravity.īy running these up an incline, the extra resistance makes for a very specific form of strength training for runners. And run at a similar intensity - making these an excellent workout for developing aerobic fitness. They are like the longer intervals that most runners are familiar with – 600, 800 or even 1000m intervals. Long hill repeats combine the training benefits of VO2 max running intervals and muscular endurance training.

Define endurance capacity improving vo2max