Vertical Power Builder

Workout - Vertical Power Builder

• 15min @ 6'30''/km
• 6 lots of:
  • 2min @ 5'00''/km
  • 2min rest
• 15min @ 7'00''/km

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Intro

Aravaipa Running’s “100,301 Ft [Vertical Gain] - Limitless Challenge” is packed with practical insights. We’ve distilled the core lessons into actionable steps so you can build your own vertical-gain session right now. The full video is worth watching for the complete story and Jim’s journey.

Key Points

• Daily elevation goal: Jim pursued approximately 15,000 ft of vertical each day as his personal standard after his initial successful attempt. This became his benchmark moving forward.
• Training load: His typical weekly volume was 78 mi (expanding to 200 mi during the challenge itself), with 10-15 k ft of elevation gain in his regular week, scaling to >100 k ft when the challenge kicked off.
• Hill repeats with varied terrain: Start with a steep section (around 25% grade) for short, intense reps, then shift toward a longer, more gradual climb (around 13% grade) to rack up vertical gain without burning out.
• Blending uphill running with hiking: Layer quick uphill efforts with longer trail runs—the Appalachian Trail was part of this mix—to keep your body challenged in different ways.
• The power of support: Friends supplying food, providing rides, and running alongside you can turn an isolating effort into something sustainable and enjoyable.
• Respect your limits: Begin conservatively, watch for pain signals, and scale your training based on how your body responds.

Workout Example

“15k-Foot Daily Vertical Challenge” (adjust the target and pace using the Pacing app)

1. Warm-up: 10-15 minutes of easy running on flat terrain to get your legs ready.
2. Hill repeats: Find a hill with real gradient (anywhere from 12-25%).
   • Ascend for 2-4 minutes at an intense pace (around 80-85% of max heart rate).
   • Recover on the way down via jogging or hiking.
   • Continue until you’ve hit roughly 12-15 k ft of elevation (use a GPS device or Strava to track).
3. Trail finisher: 20-30 minutes of relaxed running on a local trail to build more vertical without additional stress.
4. Recovery: Spend 5-10 minutes stretching followed by a protein-based meal or snack.

Pro tip: If the steepest hill available is too aggressive, look for a longer, gentler slope and increase your repetitions to reach the same elevation target.

Closing Note

Test this daily vertical-gain approach and fine-tune the mileage, gradient, and total elevation to suit your current fitness. Track workouts through the Pacing app, dial in your paces, and feel your uphill strength grow stronger. Ready to climb—make sure to check out the full Aravaipa Running video for Jim’s complete experience.

References

• 100,301 Ft [Vertical Gain] - Limitless Challenge - YouTube (YouTube Video)