Grays Peak Power Hills

Workout - Grays Peak Power Hills

• 10min @ 6'30''/km
• 4 lots of:
  • 5min @ 5'30''/km
  • 5min @ 8'00''/km
• 10min @ 6'30''/km

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Intro: Seth James DeMoor’s “GRAYS - STRAVA Course Record?” is worth watching. Below are the main ideas so you can run this workout. The full video has the rest.

Key points:

• High-altitude mountain running like Grays Peak means real elevation (around 5,600 ft) with thin air. Pace control matters.
• When you have signal, track with Strava or a similar GPS app for distance, elevation, and splits.
• Start early, eat first, and know the course length so your timing works out.
• Mountains are natural hill repeats: hard up, recover down. They build the leg strength and aerobic power you need for races like Pikes Peak Ascent.

Workout example:

1. 10 min easy on flat ground to warm up.
2. Find a steep pitch that gains 200–300 ft over about 0.3 miles. Run it hard at 80–85% max HR for 5 minutes, controlled.
3. Jog or walk back down for 5 minutes to recover.
4. Repeat the up-and-down 4 times, around 30 minutes of hill work total.
5. 10 min easy on level ground to finish, then upload to Strava with vertical gain and average pace.

Closing note: Try this mountain hill-rep routine and scale the intervals to your fitness. Plug your splits into the Pacing app.

References

• GRAYS - STRAVA Course Record? - YouTube (YouTube Video)