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Hill Gradient Explained: How Steep Should Hill Sprints Be?
Hill sprints work best on a 6% to 8% grade, and you can move to 10% after 2 to 3 months. A 10% grade is a 5.7-degree slope, or 10 meters of climb per 100 meters. Uphill sprinting lowers landing impact and hamstring load but adds calf and Achilles work, so run at about 95% effort and recover fully.
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