Easier version
default
IntervalsRPE 7.2Hardβ˜…β˜…β˜…β˜…β˜…

PEAK PERFORMANCE PURSUIT πŸ”οΈ (EVEREST EXPEDITION)

The ultimate Everest expedition! Seven comprehensive hill circuit rounds that forge complete mountain mastery through the most challenging peak performance training known to humanity.

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: Achieve elite mountain athlete status through comprehensive circuit training that builds supreme running power, functional strength, and everest-level peak performance.

Workout Overview

Duration
1h 30m
Distance
11km
Intensity
7.2/10
Target Race
10K
Terrain
trail
Difficulty
β˜…β˜…β˜…β˜…β˜…
Tags
hillscircuittrailstrengthpeakfunctionaleverestultimate

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration35m
β€œElite preparation for your Everest expedition to ultimate peak performance”
Segment 1 of 72
28% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 2 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 3 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 4 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 5 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 6 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 7 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 8 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 9 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 10 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 11 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 12 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 13 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 14 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 15 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 16 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 17 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 18 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 19 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 20 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 21 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 22 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 23 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 24 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 25 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 26 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 27 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 28 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 29 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 30 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 31 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 32 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 33 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 34 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 35 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 36 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 37 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 38 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 39 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 40 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 41 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 42 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 43 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 44 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 45 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 46 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 47 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 48 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 49 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 50 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 51 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 52 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 53 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 54 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 55 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 56 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 57 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 58 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 59 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 60 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 61 of 72
2% of workout
Everest Hill Climb (2min)
Training ZoneThreshold
Effort Level
7/10
Duration2m
β€œEverest-level sustained climbing - ultimate peak performance!”
Segment 62 of 72
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick transition to explosive Everest power”
Segment 63 of 72
0% of workout
Everest Hill Bounds (60sec)
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m
β€œExplosive Everest bounds - summit-conquering power!”
Segment 64 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œTransition to Everest functional strength”
Segment 65 of 72
0% of workout
Everest Walking Lunges (60sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration1m
β€œEverest stability lunges - ultimate mountain strength!”
Segment 66 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œPosition for Everest core stability”
Segment 67 of 72
0% of workout
Everest Plank Hold (45sec)
Training ZoneUnknown Zone
Effort Level
6/10
Duration45s
β€œEverest core foundation - ultimate stability base!”
Segment 68 of 72
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
β€œQuick preparation for Everest total body challenge”
Segment 69 of 72
0% of workout
Everest Burpees (30sec)
Training ZoneNeuromuscular
Effort Level
9/10
Duration30s
β€œEverest total body power - ultimate mountain athlete finisher!”
Segment 70 of 72
0% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
β€œEverest base camp recovery - prepare for next expedition round”
Segment 71 of 72
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration20m
β€œCelebrate conquering your personal Everest of peak performance”
Segment 72 of 72
16% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
2:00
2:06

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Achieve elite mountain athlete status through comprehensive circuit training that builds supreme running power, functional strength, and Everest-level peak performance.

1

Everest Expedition Preparation

Elite preparation for your Everest expedition to ultimate peak performance

Effort Level
RPE 3
Light
Duration
35m
Zone
Easy
Notes
  • β€’35 minutes easy running for Everest-level base preparation
  • β€’10x100m building strides to Everest expedition readiness
  • β€’Comprehensive dynamic preparation for extreme mountain training
  • β€’Mental fortification for Everest-level peak performance challenge
2

Everest Peak Performance Expedition

7 rounds of: 2min hill run + 60sec hill bounds + 60sec walking lunges + 45sec plank + 30sec burpees

Everest Peak Performance Expedition Pattern
Repeat 7x: 7 rounds of everest hill climb (2min) followed by recovery
7
Γ—
1
Everest Hill Climb (2min)
RPE 7
Very Hard
Duration
2m
Effort Zone
Threshold

β€œEverest-level sustained climbing - ultimate peak performance!”

2
Recovery
RPE 2
Easy
Duration
30s
Effort Zone
Recovery

β€œQuick transition to explosive Everest power”

3
Everest Hill Bounds (60sec)
RPE 8
Extremely Hard
Duration
1m
Effort Zone
Neuromuscular

β€œExplosive Everest bounds - summit-conquering power!”

4
Recovery
RPE 2
Easy
Duration
30s
Effort Zone
Recovery

β€œTransition to Everest functional strength”

5
Everest Walking Lunges (60sec)
RPE 6
Hard
Duration
1m
Effort Zone

β€œEverest stability lunges - ultimate mountain strength!”

6
Recovery
RPE 2
Easy
Duration
30s
Effort Zone
Recovery

β€œPosition for Everest core stability”

7
Everest Plank Hold (45sec)
RPE 6
Hard
Duration
45s
Effort Zone

β€œEverest core foundation - ultimate stability base!”

8
Recovery
RPE 2
Easy
Duration
30s
Effort Zone
Recovery

β€œQuick preparation for Everest total body challenge”

9
Everest Burpees (30sec)
RPE 9
Maximum
Duration
30s
Effort Zone
Neuromuscular

β€œEverest total body power - ultimate mountain athlete finisher!”

10
Recovery
RPE 3
Light
Duration
3m
Effort Zone
Recovery

β€œEverest base camp recovery - prepare for next expedition round”

Notes
  • β€’Complete all 5 elements as one Everest expedition round, repeat 7 times
  • β€’Integrate endurance, power, and strength for Everest-level fitness
  • β€’Maintain ultimate peak performance focus throughout expedition
  • β€’Quality movement in every element builds Everest mountain athlete status
3

Everest Summit Victory

Celebrate conquering your personal Everest of peak performance

Effort Level
RPE 2
Easy
Duration
20m
Zone
Easy
Notes
  • β€’Victory jog as conquering hero of your personal Everest
  • β€’Triumphant walking tour of your conquered peak performance mountain
  • β€’Comprehensive stretching ceremony for your Everest-trained body
  • β€’Deep meditation on achieving ultimate peak performance mastery

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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.