Summit Surge Hill Repeats

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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Intro: a summary of Interval Work at 14,170 feet above the sea from Seth James DeMoor. Worth watching in full. We’ve pulled the main details so you can run this today. The full video has more context.

Key points:

• The warm-up climbs roughly 3,000 feet of elevation before the workout starts.
• The core is built around surges: 2 minutes hard uphill, then about 1 minute jogging down to recover.
• Depending on how much trail you have, aim for 8-10 surges.
• A gel helps with energy at altitude.

Workout example:

1. Warm-up: head up the mountain at an easy effort, gaining around 3,000 ft of elevation.
2. Main set, 8-10 surges:
   • 2 min uphill hard (find a stretch where you can sustain the intensity).
   • ~1 min easy downhill to recover.
   • Repeat 8-10 times (modify based on trail length).
3. Cool-down: jog down easy. Total session is roughly 10 mi (16 km) with 3,800 ft (≈1,100 m) of vertical gain and loss.

Closing note: pack a gel, head to the mountain, and try these high-altitude surges. Adjust paces and rest periods in the Pacing app.

References

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