Pikes Peak 3-2-1

Workout - Pikes Peak 3-2-1

• 5min @ 12'00''/mi
• 0.0mi @ 9'30''/mi
• 0.0mi @ 8'30''/mi
• 0.0mi @ 13'00''/mi
• 5min @ 12'00''/mi

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A quick breakdown of Vo2maxProductions’ “Pikes Peak Marathon Training: Summit Workout and Views.” The full video has the context. Here’s the workout and the approach behind it.

Key points

• Extreme altitude (≈14,000 ft) and the “Death Zone” (>13,000 ft) make their own demands. The body fights for oxygen, which changes breathing, fluids, and pace.
• Sage’s 3-2-1 mountain interval (3 mi downhill, 2 mi uphill, 1 mi downhill) builds strength in both directions: power on the climbs and control on the descents.
• With ≈7,000 ft of elevation in the first 8 mi, fueling and hydration aren’t optional. Plan for electrolytes and calories from the start.
• Technical sections like the “golden stairs” need shoes that grip and support, and careful footwork on descents.

Workout example

3-2-1 Mountain Interval (≈6 mi total)
- 3 mi downhill: controlled, easy effort to recover and work the legs.
- 2 mi uphill: hard, steady effort (around 85% max HR) to build climbing strength.
- 1 mi downhill: easy cool-down, quick safe footwork.

Pick a high-altitude trail (or use treadmill incline). Drink steadily, water and electrolytes, and try to finish the uphill in under 42 minutes if you can.

Closing note: try the 3-2-1 on your local hills and adjust paces in the Pacing app to your fitness.

References

• Pikes Peak Marathon Training: Summit Workout and Views | Sage Canaday Running - YouTube (YouTube Video)