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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/mountain-vo₂-max-challenge-cba4a73e

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Seth James DeMoor’s “Interval Workout at 14,265 feet (4347 m)” offers a solid training template. Here’s the breakdown so you can run it yourself—and check the full video if you want deeper context.

Key Points

• At 14,265 ft (≈4,347 m), you’re looking at serious aerobic stimulus and increased red‑blood‑cell production.
• This high‑altitude interval format works at lower elevations too—just adjust your effort accordingly.
• DeMoor stresses the importance of effort-based pacing, early discipline, and some honest discomfort to build fitness.
• Try 5 × 500 m repeats followed by a ladder structure (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 to the elevation.
• Main set:
  1. 5 × 500 m hard repeats—push the pace but don’t go all-out. Rest or easy jog for 1–2 minutes between each.
  2. Ladder – descending and ascending in segments:
     • 100 m → 200 m → 300 m → 400 m → 400 m → 300 m → 200 m → 100 m. Take an easy jog or walk between each step.
• Cool‑down: Jog back down or run easy for 10‑15 minutes.

All distances listed in meters. The total elevation to summit is about 8 miles (≈13 km). Scale intensity and pace based on your current fitness.

Closing Note

Try this high-altitude ladder workout on a hill run or treadmill, and adjust paces through the Pacing app to match where you’re at. The altitude work pays dividends—layer these in and feel the gains. 🚀

References

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