Belford Mountain Crusher
Workout - Belford Mountain Crusher
- 10min @ 9'00''/km
- 4 lots of:
- 800m @ 5'00''/km
- 3min rest
- 10min @ 9'00''/km
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Intro
“DeMoor Brothers vs. Father Time: Mt. Belford FKT Attempt” from Seth James DeMoor is worth a watch. Here are the takeaways for your own peak efforts. The full video has more detail.
Key points
- Steep mountain effort: Mt. Belford’s 4,300 ft over 3.8 mi (around 23% average grade) tests strength and aerobic fitness.
- Patience and aerobic engine: a solid aerobic foundation matters. The brothers point to this as essential for steep FKT work.
- Time benchmark: the first half-mile went in just under 2 minutes (around 1:02 to 1:03).
- You don’t have to get slower as you age. Consistent training can still bring improvements.
Workout example
Mt. Belford FKT-style hill repeat (scale distances and paces to your fitness):
- Warm-up: 10-min easy jog on flat ground.
- Hill repeats: find a steep 0.5-mile (or 800 m) stretch and run it hard but controlled (aim for around 2 min on 0.5 mi if you can). Do 3 to 4 rounds, jogging or walking back down for 3 minutes between efforts.
- Cool-down: 10-min easy jog.
- Tip: settle into a steady breathing rhythm and watch your heart rate. 75 to 85% of max HR is the sweet spot for aerobic capacity.
Closing note
Try this on a local steep hill. Adjust distances and paces with the Pacing app. Build an aerobic base and stay patient.