Belford Mountain Crusher
Workout - Belford Mountain Crusher
- 10min @ 9'00''/km
- 4 lots of:
- 800m @ 5'00''/km
- 3min rest
- 10min @ 9'00''/km
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Intro
Watch “DeMoor Brothers vs. Father Time: Mt. Belford FKT Attempt” from Seth James DeMoor for an inspiring look at what’s possible on steep mountain terrain. We’ve pulled out the takeaways to help you tackle your own peak efforts. The video itself is worth watching in full—it covers plenty more detail than we’ve summarized here.
Key Points
- Steep mountain effort: Mt. Belford’s 4,300 ft vertical over 3.8 mi (≈23% average grade) tests both your strength and aerobic fitness at a challenging level.
- Patience & aerobic engine: Building a solid aerobic foundation matters. The brothers emphasize this as essential for steep FKT work.
- Time benchmark: The first half‑mile went in just under 2 minutes (≈1:02‑1:03), showing what an aerobic engine can do on steep pitches.
- Mindset: You don’t have to get slower as you age. Consistent training can still yield improvements.
Workout Example
Mt. Belford FKT‑style hill repeat (scale distances and paces to your current fitness):
- Warm‑up: 10‑minute easy jog on flat ground.
- Hill Repeats: Find a steep 0.5‑mile (or 800 m) stretch and run it hard but controlled (aim for ~2 min on 0.5 mi if you’re able). Do 3‑4 rounds, jogging or walking back down for 3 minutes between efforts.
- Cool‑down: 10‑minute easy jog.
- Tip: Dial in a steady breathing rhythm and watch your heart rate; 75‑85% of max HR is the sweet spot for building aerobic capacity.
Closing Note
Test this on a local steep hill—adjust the distances and paces using your Pacing app to fit where you are right now. Work on aerobic foundation and patience, and you’ll watch your mountain performance improve. Enjoy the climb!