Hill reps and overgearing: What does the science say?

Image by Rook Media 


We’ve really been enjoying watching the return of road racing after the pandemic (or somewhat ‘after’), like we're sure many of you are too, and are particularly enjoying watching the athletes at Le Tour grinding up the Alps and Pyrenees in big gears and at massive power outputs. Hill reps are a common part of many endurance training programs, whether that be for running, cycling, or triathlon, and at Endure IQ we are big fans of riding up hills and doing specific overgearing work on the trainer in preparation for a long-distance triathlon (in fact, we dedicate a whole module to this type of training in our three disciplines in our online course LDT 102). We thought now was as good a time as any to review some of the key studies in this field, and whether the available research backs up this type of training prescription.


Specific strength training for endurance athletes 

We call this type of work –...

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