[elawson]

Hello!

I purchased the 24-week mountaineering training plan and I think I found a typo in the ME workout description that is confusing the heck out of me.

The workout duration is 1:45 (105 minutes). But the description says to go for 70 minutes: 45min stair machine, 35min steep uphill treadmill.

(Trying to add a screen shot here, not sure if it’s working…)

Similar issues are on other ME workouts of different durations. Can you help clarify? I have emailed in this question as well. Thank you!

-Erika.

[Mark Postle]

Erika,

 

Thanks for reaching out and sorry for the confusion in the description. There is a good amount of variability in the total time of the workout depending on whether your performing it indoors or outdoors. The time of the uphill intensity portion should be the same either way though (40 min is good target for the first sessions). I’ll paste and updated desciption below that may help clarify.

1. WARM UP (15 minutes):
-Hike uphill.
-Weight is optional; move at an easy pace.

2. WORKOUT (40 minutes):
-Hike or climb as hard and fast as you can, with leg fatigue being the limiting factor rather than breathing or cardiovascular effort.
-Outdoor Option: After 40 minutes, carefully descend with or without the pack. Use trekking poles for safety and reduced joint impact. Dump the weight if you’re overly fatigued.
-Machine Option: After 40 minutes, remove the pack and proceed to the cooldown.

3. COOLDOWN (15 minutes):
-Low intensity with no added weight.
-If outside, descent may take longer.
-If on a treadmill, lower the incline to about 10%.

[elawson]

This is great info, thank you for clarifying!

 

I’m actually pretty far into the training plan at this point. Can you clarify the progression? I am guessing that #1 and #3 (warm up & cool down) durations stay the same but I should increase the workout duration to get to the total time?

 

For example, for ME #s 4, 5, and 6, the total duration is 1:45, so that should look like this:

 

1. Warm up – 15min

2. Workout – 75min (1:15)

3. Cool down – 15min

Total: 105min (1:45)

 

Thank you.

[Mark Postle]

Yes that is correct, the warm up and cool down are same.  All that said I do find depending on total training load and an individuals recovery capacity that capping the actual workout time at 60 min (90 min total) can be a sweet spot.  Theres always a tendency to want to do “more” in the form of volume but with these kind of workouts it is commonly better to hit it quite hard for a slightly shorter session.  Feel free to email me mark (at) evokeendurance if you need further guidance.

[elawson]

This is perfect, thank you so much!!!

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