Interval Work at 14,170 feet above the sea - Seth James DeMoor

Intro: This is a quick summary of Interval Work at 14,170 feet above the sea from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Warm‑up includes a 3,000‑ft vertical gain before the main set.
• The workout is called a “surge” – essentially a 2‑minute uphill effort followed by a short downhill recovery (about 1 minute).
• Aim for 8‑10 surges depending on how much flat runway you have on the mountain.
• Use a quick‑fuel gel for a burst of energy at altitude.

Workout Example:

1. Warm‑up: easy run up the mountain gaining ~3,000 ft of elevation.
2. Main set – 8 – 10 surges:
   • 2 min uphill hard effort (choose a point on the trail that lets you sustain the effort).
   • ~1 min easy downhill to recover.
   • Repeat until you complete 8‑10 reps (adjust based on available distance).
3. Cool‑down: easy run back down, total session about 10 mi (16 km) with 3,800 ft (≈1,100 m) vertical gain/loss.

Closing Note: Grab a gel, hit the mountain, and try these high‑altitude surges today – then customize the paces and rest intervals in the Pacing app to fit your own fitness level. Enjoy the climb and keep seeking new horizons!

References

• Interval Work at 14,170 feet above the sea - YouTube (YouTube Video)

Workout - Summit Surge Hill Repeats

• 15min @ 6'30''/km
• 7 lots of:
  • 2min @ 5'00''/km
  • 2min rest
• 12min @ 6'30''/km

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