Uphill Sprint Running
Uphill Sprint Running is a high-intensity cardiovascular exercise that involves sprinting up an incline at maximum effort. This movement builds explosive lower body power and anaerobic endurance while placing less impact stress on the joints than flat-ground sprinting.
Sprinting places significant demand on the central nervous system and requires optimal readiness; the AI analyzes your HRV and sleep data to determine if you are recovered enough for peak output or if a lower-intensity session is safer. By tracking sprint duration and RPE against your recovery status, the app optimizes work-to-rest ratios to maximize power development without risking overtraining. Additionally, if the AI detects knee pain history, it can adjust volume or suggest lower-impact progressions like sled pushes to maintain training effect.
Form Cues
- Lean into the hill from your ankles, not your waist
- Drive your knees high with every stride
- Land on the balls of your feet to generate power
- Pump your arms aggressively to help propel your legs
- Keep your eyes focused forward on the top of the hill
- Don't look down at your feet
- Don't let your heels strike the ground heavily
- Don't hunch your shoulders or round your back
- Don't overstride or reach too far forward
- Don't hold your breath while sprinting
Common Mistakes
- Hunching over at the waist
- Taking steps that are too long (overstriding)
- Landing flat-footed or on heels
- Tensing the neck and shoulders
- Insufficient rest between intervals
Muscles Worked
This exercise is a powerhouse for the lower body, primarily targeting the quadriceps and calves due to the steep angle of knee and ankle extension required. The glutes and hamstrings work heavily to drive the body upward against gravity, while the core remains engaged to stabilize the torso and transfer power.
Primary
Secondary
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