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MarkoKantaneva.Com | e-sportscoach Blog

Power Hill Training

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Tuesday 9/19/17 time 1:15 PM - Text: Marko Kantaneva, photos: Samantha Armstrong


The idea of this form of training is to develop all areas of fitness: basic endurance, pace endurance and maximum endurance. Maximum endurance training is used only with respect to muscular effort (aerobic speed endurance) without the heart rate rising to its maximum potential. Training sessions start at a slow pace and gradually increase speed. At the end of the session the tempo is reduced again. The following is an example of a hill training session. The gradually increasing pace ensures a refreshed feeling in the muscles after the training has finished. The session should end with a thorough set of stretching exercises.


After warming up (10 minutes) the first part of the session proper begins. The aim of this is 20-30 minutes of vigorous aerobic Nordic Walking. The heart rate remains under 150 beats per minute throughout. See the Heart Rate Table 1 for more details. During the subsequent pace endurance section the heart rate rises to 150-170 beats per minute. This section consists of 20-30 minutes of hill training with the inclines walked vigorously and the downhills jogged or run. The following muscle conditioning exercise should be repeated 15 times.


The movement may be, for example, a pole press up. It should be begun straight after the hill session without any intervening recovery. The aerobic pace endurance component of the session involves jogging or running uphill using the poles at 95% of maximum speed and for a maximum of ten seconds at a time (heart rate 170-180 beats/minute). Five repetitions with two minutes recover in between. Afterwards a recovery phase consisting of easy Nordic Walking (heart rate 135-140 beats/minute) followed by the stretching exercises.

The following table shows recommended heart rates for rehabilitation and fitness walking for people of different ages:

Table 1


One should also be aware that the heart rate both at rest and during physical exertion is affected by medication such as, for example, medicines for heart and circulatory problems, asthma medicine and medicines for treating psychological conditions. The most common of these are blood pressure medications which generally lower the heart rate and asthma medications which increase it. The effect on the heart rate may be either that of increasing or decreasing so anyone using such drugs should consult with his doctor or some other health care specialist regarding the heart rate suitable for him during exercise. 



Run in a relaxed manner allowing the stride to roll forward from the heel to the ball of the foot and using the poles in vigorous alternating fashion. LINK TO VIDEO


Run in a relaxed manner with lengthened but low bounding strides allowing the stride to roll forward from the heel to the ball of the foot and using the poles in vigorous alternating fashion. LINK TO VIDEO


Increase the pace of your running slightly and keep the leading leg’s knee high allowing the lower leg to swing easily forward. As soon as the knee is raised plant the leg down on the ground at the point underneath your centre of gravity. Thus you will achieve an effective forward directed effort. Use the poles in vigorous alternating fashion.


Keywords: Marko Kantaneva, Nordic Walking, Sauvakävely, Nordic Running