Easier version
short
Harder version
long
IntervalsRPE 5Hardβ˜…β˜…β˜…β˜…β˜…

MOUNTAIN GOAT'S REVENGE 🐐 (CLASSIC CLIMB)

The full mountain goat experience! Eight 45-second hill charges that'll transform you into a hill-climbing legend. Perfect for building serious uphill power and mental toughness.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop sustained hill power and lactate tolerance through moderate-length hill repeats that build both strength and aerobic capacity.

Workout Overview

Duration
55m
Distance
8km
Intensity
5/10
Target Race
5K
Terrain
trail
Difficulty
β˜…β˜…β˜…β˜…β˜…
Tags
hillspowertrailvo2maxstrengthmountain

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
β€œAwaken the ancient mountain goat spirit within your running soul”
Segment 1 of 18
35% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 2 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 3 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 4 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 5 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 6 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 7 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 8 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 9 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 10 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 11 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 12 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 13 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 14 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 15 of 18
4% of workout
45-Second Mountain Domination
Training ZoneVO2 Max
Effort Level
8/10
Duration45s
β€œPowerful uphill surge - claim your mountain territory!”
Segment 16 of 18
1% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
β€œWalk down like you're surveying your conquered peak”
Segment 17 of 18
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration15m
β€œSurvey your newly conquered mountain kingdom with satisfaction”
Segment 18 of 18
26% of workout
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10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
55:00
57:00

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop sustained hill power and lactate tolerance through moderate-length hill repeats that build both strength and aerobic capacity.

1

Mountain Goat Awakening Ceremony

Awaken the ancient mountain goat spirit within your running soul

Effort Level
RPE 3
Light
Duration
20m
Zone
Easy
Notes
  • β€’20 minutes easy running to channel your inner mountain beast
  • β€’8x100m progressive strides building to hill pace
  • β€’Dynamic warm-up with high knees and butt kicks
  • β€’Mental preparation for mountain domination
2

Classic Mountain Goat Hill Conquest

8 x 45-second hill charges with 2-minute recovery walks down

Classic Mountain Goat Hill Conquest Pattern
Repeat 8x: 8 rounds of 45-second mountain domination followed by recovery
8
Γ—
1
45-Second Mountain Domination
RPE 8
Extremely Hard
Duration
45s
Effort Zone
VO2 Max

β€œPowerful uphill surge - claim your mountain territory!”

2
Recovery
RPE 3
Light
Duration
2m
Effort Zone
Recovery

β€œWalk down like you're surveying your conquered peak”

3

Mountain Goat Kingdom Survey

Survey your newly conquered mountain kingdom with satisfaction

Effort Level
RPE 2
Easy
Duration
15m
Zone
Easy
Notes
  • β€’Easy jog with the satisfaction of mountain conquest
  • β€’Walking celebration of your hill-climbing prowess
  • β€’Thorough stretching of your champion goat muscles
  • β€’Meditation on your mountain mastery achievement

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.