The Best One Hour Ultramarathon Workout

[@mariuskieck6322]

Massive respect to the Pro's taking time to teach us mid/back packers some tricks. @dylan - you are a humble rockstar!!!!

[@dylanbowman8522]

It’s a pleasure! Thanks for watching!

[@ThisIsRyanThrower]

This thing is a beast. Did it for the first time today. I'm a believer!

[@adamtyson1257]

Ryan, I really appreciate all the work you do with Pyllars and GR Crew.

[@ThisIsRyanThrower]

@@adamtyson1257 Thank you so much!!

[@niamhdrea6567]

Well said Adam! Ryan, your WSER coverage was fantastic, loved your interaction with the runners, especially Clare.

[@rymalia]

Which one is this? is this BPA road?

[@ThisIsRyanThrower]

@@niamhdrea6567 It was so much fun, thank you for saying that!!

[@gabrielncali8999]

THANK YOU!!! I’m soooo doing this workout! Thanks! 🏃🏻‍♂️

[@TrailRunningWales]

Love it! These type sessions have been part of my recent training, and although they suck, I look forward to them every week.

[@dylanbowman8522]

The good suck. 😆

[@SuperRiderTV]

This is legit! Nice one!

[@dylanbowman8522]

Thanks! Let's collab! :)

[@SuperRiderTV]

@@dylanbowman8522 Let's do it! :)

[@v.m.8668]

Hill Reps 10 min warm up 6 x ca 4min > up hill: all out so you cant maintain the tempo throughout all reps Jog down = a few min recovery 10 min cool down

[@majellbackhausen8000]

Solid DBo - Breakfast of champions!

[@dylanbowman8522]

Thanks, Mate!

[@teachaman2]

Really like this...may give it a try today on the trails. Thanks. :)

[@dylanbowman8522]

Grip it and rip it. :)

[@albertoguerra3351]

Thank you! Good suggestion

[@vegantrailrunner1971]

Very good and hard training, thanks Dylan!

[@tuffgost]

This is awesome, Dylan! Definitely will be adding this workout in and I can’t wait for more videos like this.

[@dylanbowman8522]

Thank you!! 🚀

[@dominofuel8050]

Really interesting workout! This is similar to one that I've done a few times, three hard repeats of a large hill (1.1 miles, +450ft) near where I live that will usually take me about 10-11 minutes to climb, then easy back down. It hurts, but it makes you real strong.

[@dylanbowman8522]

Hill repeats of any length are so good for building fitness and climbing ability.

[@BrunoSpellanzon]

Just watch out because they are similar but actually not.. these 3-5min repeats are suppose to increase your vo2max (as dylan said), but this 10-11mim are more focused on increasing ur lactate threshold! Both are awesome, but different objectives!

[@ultrajayme]

I use the gravel access road on Green Mtn along C470 out by Golden. Solid 35-40 degree slope.

[@SeeChadRun]

Awesome! Might need to do this workout! Also, just subscribed!

[@dylanbowman8522]

Thanks!

[@campingalan]

Thank you very much for sharing your training tips, Dylan. I can pretty much only hike/speed hike now at this point in life. But, I can see where incorporating your tips can still be beneficial .....only difference is at my newly embraced slower speed. I can go find a section on Camp Bird Road and give it a go! Safe travels!

[@pedrovizuetecastro2400]

Last one fast one! Always!

[@Freetrail]

Always! 100%

[@richard_udell]

This is great!

[@dylanbowman8522]

Thank you!!

[@CnCstrengthperformance]

Great stuff. Appreciate the tips at the end. Will utilize this breathing strategy.

[@mindilarrabee9217]

My throat BURNS just watching this 😫

[@dylanbowman8522]

It's definitely a chest burn type workout!

[@kimalexander4187]

Very helpful short video, I try tommorro, hehe

[@dylanbowman8522]

Let me know how it goes.

[@joekern4474]

Guess what I'm trying next week... This should be a good one.

[@dylanbowman8522]

LFG!

[@marlinweekley51]

Any particular percent grade? Nice workout - Iam breathing heavy just watching 😆🏃‍♂️🏃‍♂️

[@trueredred859]

Great session Why high energy drinks pre workout?

[@ultrajayme]

Yes this is what you need to do. Not only is it good for Vo2 but also LT and youremtsl fortitude. Plus you can eat a ton of tacos after.

[@drewtaylor1153]

I've done something similar before for ultras, having modelled the workout after the popular 5x1k @V02 max track workout. Loads of fun! Sometimes I take the intensity down a notch, run it at tempo, and try to get to 10 reps. Just a thought.

[@dylanbowman8522]

Nice! When I do tempo, I typically do intervals of at least 8mins. But usually 10, 12 or 15mins, with half rest, aiming to accumulate at least 40mins of intensity . Maybe I'll test out the shorter ones!

[@DrAlanTeo]

D Bo, do you recommend a certain grade for this workout? I’m guessing something steady and less than 10% (think Saltzman in FP) to be able to keep the pace and cadence up... btw, this type of video (plus the b roll of of beautiful town!) is a great complement to your longer form podcasts. keep up the great work!

[@Freetrail]

Actually, I like to do the Vo2 max intervals on slightly steeper stuff. Something like Newton Road or Firelane 1. I like Saltzman more for the longer tempo paced intervals -- 10mins or longer. But as long as you're going uphill, this workout will be very productive!

[@DrAlanTeo]

@@Freetrail that makes a ton of sense. thx!

[@rymalia]

@@Freetrail Super helpful to get that local context - thanks!!

[@JB-uv1cg]

What gloves are these please ? Are they wind proof ? Smart

[@dylanbowman8522]

They're a prototype from TNF that I got a while ago and that i don't think went to market. But they're amazing.

[@JB-uv1cg]

@@dylanbowman8522 thanks for replying. They look good

[@michaelsesler1158]

what grade is the hill you run? if you have no hills that long in your area, at what point is the shorter hill rep of no value?

[@murawski27]

Awesome, can’t wait to give this a try. How frequently do you recommend doing this while training for an ultra?

[@dylanbowman8522]

It depends. I usually do these early in a training block and then then intervals get longer and slightly less intense as we get closer to the race (4x10mins instead of 6x4mins for example). At most I'd do this workout 2x/week for 4-6 weeks.

[@murawski27]

@@dylanbowman8522 Thanks! And congrats on launching Pyllars and the new KZbin channel. Looking forward to more videos and tips!

[@mariuskieck6322]

As Per Koop's book "Training Essentials for Ultrarunning" I see he sometimes prescribes this workout on multiple days per week..... ouch?

[@dylanbowman8522]

Yep, that’s true! Koop is a great coach who doesn’t mind challenging his athletes... Hard. 😀

[@henryo136]

Does it specifically have to be over hills? Not sure I have a hill near me that takes 4 min to climb.

[@dylanbowman8522]

Not necessarily, but it will definitely make the workout harder and therefore a bigger training stimulus. You can also just do more reps on a shorter hill. You do 8x3min or 10x2min or whatever. We're going to do another video about why I do 80-90% of my workouts going uphill. But there's still benefit in the occasional flat workout too!

[@mariangoingfar1235]

how steep is the hill? is this bpa rd?

[@dylanbowman8522]

This is a hill on the north end of Forest Park. I like steep but the bottom part of BPA might be a tad too much. The middle section would work great!

[@anthonymolina351]

What was the grade?

[@dylanbowman8522]

Honestly I’m not sure, but it’s steeper than it appears in the video. I prefer steep because it increases the intensity and makes me a much better, more powerful climber. 🔥

[@no1slimer]

So cool DyBo. but these are pretty specific workouts, high intensity, probably not to be done at the beginning of training block? what do you do for your base built up? very easy long runs? or better yet - do you split your training to base building and to power / speed training blocks? (of course, your base and us, mere humans would be something completely different :D ) Also, do you use heart rate monitor?

[@dylanbowman8522]

I suppose it is good to have some fitness going into these workouts, rather than doing them after a long break from training. But these are very often part of the earliest weeks of my training programs because they build fitness very quickly. And as we get closer to the race, the intervals get longer and slightly less intense (usually around 8/10 RPE instead of 10/10). This is a big part of Jason Koop's philosophy. Thanks for watching!

[@dewknow1315]

Should you build up to 4x10mins for example do 2x3mins then next time 4x3mins.

[@markscott2259]

Forest park? Firelane 13?

[@humanetcha]

V02 max workouts are so demoralizing. Lol

[@dylanbowman8522]

Truth.

[@jasonhawen3272]

Float the hill not fight the hill 👊

[@dylanbowman8522]

Exactly. Don't clench! Breath and relax. :)

[@kuoppa2559]

Tip 1 If you don't have time to run Start running straight from your Door🤪 Don't drive a car .

[@dylanbowman8522]

Haha, point taken.

[@rodfriesen4370]

I've puked on those before.... anyone else? All alone in the bush.....puking. sucks but still never regretted it. After my high school 800's I always snuck off and threw up. Why does this happen to some?

[@aliciavalentyn5889]

🏃‍♀️