Running Biskop Steps in Clifton

Biskop Steps also known as Biskop Trappies is situated in Clifton where one will find Capetonians running, walking and crawling up this outdoor stairway every week as a get fit challenge and great cardio and high intensity interval training workout.

Q: Where is Biskop Steps?

Biskop Steps is a stairway located between Kloof and Victoria Road in between first and second Clifton beaches.

Q: How many steps are there in total?

301 steps

Q: What is the total distance?

0.08km | 80m

Q: Is there parking?

Along both Kloof Road there are informal bays, whereas along Victoria Road there are allocated parking bays.

Q: How can I get there if I don’t have a car?

The MyCiTi Bus Route passes Biskop Steps. Get off at Clifton Bus Stop.

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Q: What’s so great about training at the Biskop Steps?

• Stair training is a comprehensive lower body cardio workout that focuses on your quads, glutes and calves.

• Running the Biskop Steps allows for high intensity interval training [hiit] which is the fastest way of burning calories and fat and boosting your metabolism.

• With limited time in a rushed city life, a 15-20 minute training session at 3 times a week will change your physique in no time.
• No gym fees needed here.
• The view is unbeatable.

Q: What are some training ideas I can try out at the Biskop Steps?

• Walking
• Running single steps
• Running double steps [More advanced. Skipping steps turns your session into a strength resistance workout.]

Q: How does running up Biskop Steps equal hiit?

High intensity interval training touches the aerobic and anaerobic zones, meaning that you’re in breath and out of breath.

A typical high intensity interval training workout would include
sprinting then jogging to recover which immediately turns back into sprinting and jogging to recover.

The aerobic target zone is 70-80% of your maximal heart rate while the anaerobic target zone is 90%. In the aerobic zone, you are training for longer and slower, only burning the energy in the space of time that you are training.

In the anaerobic zone you are training shorter and faster which leads to the afterburn effect, meaning that 95% of your calories are burnt after your exercise.

Q: Ideal Biskop Workout?

Biskop Steps remains a get fit challenge, so anyone can start even if it just means doing one lap up the stairway.

• Run to the top and jog back down to recover.
• Take a breath if needed and run back up, jogging back to recover.
• Train for 15 minutes, adding a minute the stronger and fitter you become. A 20 minute cool down run along the Sea Point promenade is optional, but amazing.

Do this three times a week and you will see results faster then you can gulp down the water after your Biskop Steps training session.

Q: Interesting Facts about Biskop Steps?

• Victoria Road was built in 1887 by convict labour under the leadership of Thomas Bain.
• Biskop is a type of fish found in Southern Africa, also called a musselcracker or steenbras.
• Biskop is an Afrikaans word which literally means Bishop.

Content and Images | Ed Beukes

Read a more personal view of Biskop Steps and HIIT on Ed’s personal blog | Editor in Love