Workout of the Week: Rob Krar’s Man Maker

Key Takeaways

• 8×3‑minute uphill repeats at effort 8/10, 6‑8% grade
• 90‑second walk/jog recovery between each repeat
• Recommended during 8‑10‑week race prep, every 2‑3 weeks
• Adaptable to treadmills or short hills, total 12‑24 minutes hard effort

Pulse Analysis

Hill training has long been a cornerstone of endurance preparation, but not all sessions deliver equal returns. Rob Krar’s Man Maker stands out because it couples a relatively short, high‑intensity effort with a steep gradient, forcing runners to recruit fast‑twitch fibers while maintaining aerobic demand. The eight‑repeat structure balances volume and intensity, creating a stimulus that improves lactate threshold, running economy, and neuromuscular coordination—attributes that translate directly to faster uphill sections and better overall pacing in ultramarathons.

Physiologically, the workout triggers muscular hypertrophy in the calves, quads, and glutes, while the brief recovery periods keep heart rate elevated, enhancing cardiovascular conditioning. Mentally, the repeated exposure to discomfort builds confidence, a critical asset when athletes face the inevitable “wall” in long races. Krar advises placing the Man Maker in the final 8‑10 weeks before a target event, limiting it to once every two to three weeks to avoid overtraining. This timing aligns with the peak‑taper phase, allowing athletes to reap strength gains without compromising freshness.

Practically, the Man Maker is flexible. Runners without a long, consistent hill can simulate the effort on a treadmill by setting the incline to 6‑8% and matching the three‑minute intervals. For those on the road, any hill that permits continuous ascent works, provided the total hard‑uphill time reaches 12‑24 minutes. Safety considerations include proper warm‑up, adequate hydration, and listening to body signals to prevent injury. By integrating this session, coaches and athletes add a proven, high‑impact tool to their training arsenal, sharpening both the body and mind for the rigors of ultra‑distance competition.