(Long time listener, first time caller.)
I've just started hill sprints and wanted to know people's thoughts on optimising my progression. The hill starts shallow but gets much steeper from the midpoint and when i'm fresh takes 33 seconds at 100% effort. There's plenty more run up before the hill, and yet more flat at the top if i need to increase the actual amount of time sprinting. But i prefer staying sub-40secs because beyond my body probably won't be able to give it 100%.
I've just come back from a knee MCL tear and that's now fine but conditioning and strength has taken a hit. My first session was 3 sprints with 2 mins rest and yesterday i did 4 sprints with 2 mins rest (33,34,35,42 secs). My eventual aim is to be able to do 8 sprints sub-40 secs with only 60-90 secs rest.
So here are my questions:
1) should i continue to gradually add to my number of sprints whilst keeping the rest the same (ie build up to 8 sprints with 2 mins rest) before starting to lower the rest periods or
2) should i get comfortable doing 4-5 sprints with 60secs rest then slowly add further sprints or
3) shall i stop over thinking it and just do a mixture of both?!
I'd be really grateful to hear what experiences you guys/gals have had with this.