Mountain VO₂ Max Challenge

Workout - Mountain VO₂ Max Challenge

• 10min @ 7'00''/km
• 5 lots of:
  • 100m @ 4'30''/km
  • 1min 30s rest
• 5 lots of:
  • 500m @ 4'30''/km
  • 1min 30s rest
• 3min rest
• 100m @ 3'30''/km
• 21s rest
• 200m @ 3'30''/km
• 42s rest
• 300m @ 3'30''/km
• 1min 3s rest
• 400m @ 3'30''/km
• 1min 24s rest
• 400m @ 3'30''/km
• 1min 24s rest
• 300m @ 3'30''/km
• 1min 3s rest
• 200m @ 3'30''/km
• 42s rest
• 100m @ 3'30''/km
• 21s rest
• 10min @ 7'00''/km

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Intro

Seth James DeMoor’s “Interval Workout at 14,265 feet (4347 m)” is a solid training template. Here’s the breakdown so you can run it. Watch the full video for context.

Key points

• At 14,265 ft (≈4,347 m), the aerobic stimulus is heavy and red-blood-cell production climbs.
• The format works at lower elevations too. Adjust effort accordingly.
• DeMoor stresses effort-based pacing, early discipline, and some honest discomfort.
• Try 5 × 500 m repeats followed by a ladder (100-200-300-400-400-300-200-100 m) for a sharp VO2-max session.

Workout example

• Warm-up: run to the summit at an easy pace (about 8 miles total) to acclimatize.
• Main set:
  1. 5 × 500 m hard repeats. Push the pace but not all-out. 1-2 minutes easy jog between.
  2. Ladder, descending and ascending:
     • 100 m → 200 m → 300 m → 400 m → 400 m → 300 m → 200 m → 100 m. Easy jog or walk between each step.
• Cool-down: jog back down or run easy for 10-15 minutes.

All distances in meters. Total to the summit is about 8 miles (≈13 km). Scale intensity and pace to your fitness.

Closing note

Try this high-altitude ladder on a hill run or treadmill. Adjust paces in the Pacing app.

References

• Interval Workout at 14,265 feet (4347 m) - YouTube (YouTube Video)