Here are some examples of what I’ve been doing the past few weeks while training for Elbrus. The following is only the cardio segment of each day so that you can get an idea of what type and amount of cardio I do while training for a big mountain.

Note: ITM = NordicTrack Incline Treadmill (-6% – +40% inclination)

July 30
ITM: [123′ – mostly 6.0 mph]
2.34 mi – 24:00 – 1% – (5.85 ave.) – [10:15 pace] – 123.552′ – (309/5.15 vert per hour/minute)

Afternoon:
Ski Erg:
L5 – 06:00 – 983 meters – 6.108 mph – 9:49 min/mi – 2.731 meters/second

July 31
Freestrider: 24:00 – L10 – 3624′

ITM: [423′]
2.01 mi – 24:00 – 4% – (5.025 ave.) – [11:56 pace] – 424.512′ – (1061/17.69 vert per hour/minute)

August 1
ITM: [1542′]
1.12 mi – 40:00 – 27% – (1.68 ave.) – [35:43 pace] – 1596.672′ – (2395/39.92 vert per hour/minute)

Stairmaster: 40:00 – 75 spm – 2000′

ITM: [63′]
1.21 mi – 14:00 – 1% – (5.186 ave.) – [11:34 pace] – 63.888′ – (274/4.56 vert per hour/minute)

Afternoon:
Ski Erg: L5 – 15:00 – 2420 meters – 6.015 mph – 9:59 min/mi – 2.689 meters/second

August 2
Trail Run: Big Baldy Traverse
4400′ (up and down) – 3:51 – 11.0 miles

August 3
ITM: [876′]
(1.81 mi – 46:00 – 5-10%)

August 4
ITM: [-685′]
(-2% – 74:37 – 6.50 mi – long intervals 5.0/6.0/6.5 mph +/- 20:00 ea)

August 5
Bike Ride: Keystone to Montezuma and back (Colorado)
1300′ (up and down) – 1:49 – 14.3 mi

August 7
ITM: [-749′]
7.10 mi – 72:30 – -2% – (5.876 ave.) – [10:13 pace] – -749.76′ – (-620/-10.34 vert per hour/minute)

August 8
I: 2:00
Starimaster: 70:00 – 75 spm – 3500′

Afternoon:
Ski-Erg: L5 – 15:00 – 2263 meters – 5.625 mph – 10:40 min/mi – 2.514 meters/second
(circuit with abs, lats, pecs)

August 9
ITM: [577′]
5.50 mi – 66:15 – 2% – (4.981 ave.) – [12:03 pace] – 580.8′ – (526/8.77 vert per hour/minute)
really beat – unrecovered – legs empty but still managed some 1/4 mi. intervals of 7.0 and up

August 10
ITM: [5696′]
4.14 mi – 90:00 – 27% – (2.76 ave.) – [21:44 pace] – 5901.984′ – (3935/65.58 vert per hour/minute)

August 11
ITM: [-738′]
7.00 mi – 69:22 – -2% – (6.055 ave.) – [9:55 pace] – -739.2′ – (-639/-10.66 vert per hour/minute)

August 12
Stairmaster:
10:00 – 85 s/m – 566.67 ft. – 0.12 mi.
10:00 – 90 s/m – 600.00 ft. – 0.13 mi.
4:00 – 95 s/m – 253.33 ft. – 0.05 mi.
= 1420′

Jacob’s Ladder:
5:00 – 309′

August 13
Stairmaster:
46:00 – 100 s/m – 3066.67 ft. – 0.65 mi.
ITM: [3435′]
2.50 mi – 50:00 – 27% – (3 ave.) – [20:000 pace] – 3564′ – (4277/71.28 vert per hour/minute)
6501.67/6630.67′
Roughly Equal to Classic in 96:00

August 14
ITM: [-453′]
4.31 mi – 50:06 – -2% – (5.162 ave.) – [11:37 pace] – -455.136′ – (-545/-9.08 vert per hour/minute)

Freestrider: L8 – 44:00 – 7316′

August 15
ITM: [1244′]
.82 mi – 24:00 – 30% – (2.05 ave.) – [29:16 pace] – 1298.88′ – (3247/54.12 vert per hour/minute)

Stairmaster: 12:00 – 110 s/m – 880.00 ft. – 0.19 mi.

ITM: [1296′]
.86 mi – 24:00 – 30% – (2.15 ave.) – [27:54 pace] – 1362.24′ – (3406/56.76 vert per hour/minute)

Stairmaster: 6:00 – 120 s/m – 480.00 ft. – 0.10 mi.

3900’/4020 in 66:00

August 16
ITM: [161′]
1.54 mi – 26:06 – 2% – (3.54 ave.) – [16:57 pace] – 162.624′ – (374/6.23 vert per hour/minute)

August 17
Trail Run: ascent of Mount Olympus in Salt Lake City
4500′ (up and down) – 3:39 – 6.3 miles

August 19
ITM: [1000′]
.51 mi – 24:43 – 40% – (1.238 ave.) – [48:28 pace] – 1077.12′ – (2615/43.58 vert per hour/minute)

Jacob’s Ladder: 12:00 – 747′
Freestrider: 23:23 – L6 – 4000′ (FAST!)

August 20
ITM: [3600′]
1.84 mi – 63:25 – 40% – (1.741 ave.) – [34:28 pace] – 3886.08′ – (3677/61.28 vert per hour/minute)

Stairmaster: 34:00 – 80 s/m – 1813.33 ft. – 0.39 mi.

Afternoon:
Trail Run: Bonneville Shoreline Trail, Utah County
1200′ (up and down) – 1:47 – 8.1 mi

August 21
ITM: [-527′]
5.00 mi – 58:54 – -2% – (5.093 ave.) – [11:47 pace] – -528′ – (-538/-8.96 vert per hour/minute)

August 22
ITM: [2725′]
1.80 mi – 72:02 – 30% – (1.499 ave.) – [40:01 pace] – 2851.2′ – (2375/39.58 vert per hour/minute)

August 25
Bicycling: Frisco to Vail Pass and return
1900′ (up and down) – 23.3 mi – 2:57

August 27
ITM: [10,700′]
7.78 mi – 162:04 – 27% – (2.88 ave.) – [20:50 pace] – 11091.168′ – (4106/68.44 vert per hour/minute)

August 28
Freestrider: L6 – 13:00 – 1868′

August 29
Stairmaster: 45:00 – 75 s/m – 2250.00 ft. – 0.48 mi.