Page 1 of 3 123 LastLast
Results 1 to 10 of 29

Thread: Hill Reps on Treadmill

  1. #1
    Senior Member A.G's Avatar
    Join Date
    Jan 2007
    Posts
    267

    Hill Reps on Treadmill

    We’ve just got some pretty decent treadmills at work, so I did my usual cragg vale hill reps session on one of them. My logic was, I didn’t have the hassle of having to run back down hill a few miles on road after.

    It was definitely hard, but even maximum gradient (15%) didn’t ‘seem’ that steep.

    Cragg vale is about 5 miles long with 950 feet of climb. That puts the average gradient of my road reps at only 3.6% according to the calculator below:

    http://www.csgnetwork.com/inclinedeclinegradecalc.html

    Even taking into account the fact that my actual reps take place on the steeper sections of cragg vale, it still wouldn’t be anywhere near 15%.

    In fact 15% is nearly 800 ft per mile!

    So my question is, are treadmill gradients anywhere near as equivalent as the same % incline on the roads?

  2. #2
    Master
    Join Date
    Jan 2007
    Posts
    2,789

    Re: Hill Reps on Treadmill

    Quote Originally Posted by A.G View Post
    We’ve just got some pretty decent treadmills at work, so I did my usual cragg vale hill reps session on one of them. My logic was, I didn’t have the hassle of having to run back down hill a few miles on road after.

    It was definitely hard, but even maximum gradient (15%) didn’t ‘seem’ that steep.

    Cragg vale is about 5 miles long with 950 feet of climb. That puts the average gradient of my road reps at only 3.6% according to the calculator below:

    http://www.csgnetwork.com/inclinedeclinegradecalc.html

    Even taking into account the fact that my actual reps take place on the steeper sections of cragg vale, it still wouldn’t be anywhere near 15%.

    In fact 15% is nearly 800 ft per mile!

    So my question is, are treadmill gradients anywhere near as equivalent as the same % incline on the roads?
    Very good question. I did wonder whether it would ever come up on here.

    A one in 4 gradient on a tread mill is the same as a one in four gradient on the road. The training effect is not however.

    I don't want to go into details on here, because I've written about this in my book and I haven't finished it yet.

  3. #3
    Senior Member Margarine's Avatar
    Join Date
    Jan 2007
    Posts
    952

    Re: Hill Reps on Treadmill

    What about squats on a treadmill gradient - and should I be using weights?
    I'm gonna get that cwazy gwouse...

  4. #4
    Master Ady In Accy's Avatar
    Join Date
    Jan 2007
    Location
    Up North
    Posts
    5,752

    Re: Hill Reps on Treadmill

    Quote Originally Posted by Margarine View Post
    What about squats on a treadmill gradient - and should I be using weights?
    You been drinking today Margarine??

  5. #5
    Senior Member Margarine's Avatar
    Join Date
    Jan 2007
    Posts
    952

    Re: Hill Reps on Treadmill

    No - just wondering what kind of hornets nest is going to be stirred up by Chris's advice this time.
    I'm gonna get that cwazy gwouse...

  6. #6
    Master Ady In Accy's Avatar
    Join Date
    Jan 2007
    Location
    Up North
    Posts
    5,752

    Re: Hill Reps on Treadmill

    Quote Originally Posted by Margarine View Post
    No - just wondering what kind of hornets nest is going to be stirred up by Chris's advice this time.
    Hornets nest/Christopher Leigh? Never

  7. #7
    Senior Member Skarsnik's Avatar
    Join Date
    Jun 2007
    Location
    In a cave
    Posts
    137

    Re: Hill Reps on Treadmill

    margarine, just be sure not to warm up first!

  8. #8
    Senior Member Margarine's Avatar
    Join Date
    Jan 2007
    Posts
    952

    Re: Hill Reps on Treadmill

    Hic!
    I'm gonna get that cwazy gwouse...

  9. #9
    Senior Member Roy Scott's Avatar
    Join Date
    Feb 2007
    Location
    Lowlands of Hertfordshire
    Posts
    715

    Re: Hill Reps on Treadmill

    The biomechanics adopted is different on a treadmill and has an accumalative effect, therefore is relatively less intense. The main diiference is that treadmill running uses a passive gait, (i.e momentum going forward is assisted by the moving belt) however the same incline on the road uses an active gait (i.e you create all the forward and vertical momentum).

    I think the key training principle here is that you gain specific adaptations from imposed demands. So im affraid there is no substitute for your depressing road route.
    The Journey of 1000 miles starts with a single step

  10. #10
    Senior Member A.G's Avatar
    Join Date
    Jan 2007
    Posts
    267

    Re: Hill Reps on Treadmill

    Quote Originally Posted by Roy Scott View Post
    I think the key training principle here is that you gain specific adaptations from imposed demands. So im affraid there is no substitute for your depressing road route.
    I realise that the best way to run up a hill is to train on a hill, but I'm interested in how similar the training effect is. If it isn't much difference then it would probably out weigh the injury risk from running downhill on road after a hard session.

Similar Threads

  1. Hill Reps - Good for you?!
    By TimW in forum Training
    Replies: 89
    Last Post: 07-12-2009, 10:37 PM
  2. Hill Reps?
    By HUGH JARSE in forum Training
    Replies: 26
    Last Post: 28-11-2009, 03:37 PM
  3. Hill Reps
    By novice in forum Training
    Replies: 6
    Last Post: 22-07-2009, 05:52 PM
  4. Hill reps - how often?
    By LazySod in forum Training
    Replies: 1
    Last Post: 06-03-2009, 08:14 PM
  5. Hill Reps
    By Bish in forum Training
    Replies: 6
    Last Post: 04-01-2007, 01:56 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •