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One of the keys to performance in endurance events such as distance running, cycling, swimming, or mountaineering, is to be able to put in a hard burst in the middle of your effort and then recover. We see Tour de France cyclists do this all the time, racing a full out sprint in the middle of a stage, then recovering for the final sprint 60 miles later. Runners do it when they make a break up a hill to get away from the field, and mountaineers need to be able to do it when getting through a tough stretch of Disappointment Cleaver or clambering over the bergschrund on the fixed lines on Denali. The ability to put on a burst AND recover while you maintain your activity is developed through interval training.

There are lots of different intervals that can be tailored to accomplish different goals, from natural rolling intervals (Fartlek Intervals), to the 4x4 interval workout. Another useful set of intervals are ladder intervals.

Ladder intervals are sets of increasing and/or decreasing intervals. Ladder intervals can be done in a variety of terrain, from flats, to rolling hills, to a hill climb. A common ladder set might be to do a 1-minute interval, then recover, then do a 2-minute interval, followed by a 4-minute effort, followed by a 6-minute interval. Once you reach your peak (you’ve worked your way up the ladder), start working your way back down, reversing the pattern. After the 6-minute interval, do a 4-minute interval, then a 2-minute interval, and then finish with a last 1-minute interval. As with all interval training, the goal is to complete each one at a similar pace. The 1-minute interval might naturally be a bit faster, but you want to avoid blowing yourself out in the first couple of intervals so that you are just surviving through the remainder.

Another important component to interval training is the recovery time. Recover for between 50-100 percent of the duration of the previous effort. For shorter intervals, recovery time might be closer to 100 percent (you might recover for 1 minute after a 1-minute interval) while longer intervals may be closer to 50 percent (for the 4 and 6-minute intervals). Recover for long enough that your heart rate has dropped and you feel ready for the next set, but not so long that your heart rate returns to a very low zone 1 or 2 effort level. Recovery is best accomplished actively, at a very slow jog, walk, or spin; after all, the ability to recover while moving is what we are trying to develop.
As with all training tools, the ladder intervals can be adjusted to fit your needs. Using longer sets (at a slower pace) will help to build your lactate threshold, while shorter (and faster) sets will help to build your anaerobic threshold and recovery. These can also be done over distances rather than time, such as on a track. An example might be a 100m, 200m, 400m, 800m, 400m, 200m, 100m. Remember that interval training requires a quality warm up and cool down, both to prevent injury, and allow you to perform and get the most out of the workout.

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Need a refresher on interval training? Learn more about general interval training…

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We've got an entire day on Mt Vinson under our belts now. By the time we turned in last night it seemed we'd been awake for days... Mostly because we had been -with the midnight to four a.m. Ilyushin 76 flight onto the Antarctic continent and then a day of waiting at Union Glacier basecamp. Our Twin Otter pilots came through nicely though and the entire team was on the Branscomb Glacier at 7,000' by early evening. Vinson Basecamp (VBC), but not until we built it. We all felt pretty lucky to have gotten in since visibility and contrast weren't great. It was calm at Vinson Basecamp though, which was nice. And cold, which was expected. We stayed in our warm sleeping bags until 9 a.m. and then wandered out to stare at our surroundings and to eat breakfast. It took several hours to sort ourselves out and to switch gears from hopping continents to hopping crevasses but finally we stretched our ropes and our legs and got busy doing a carry of food and fuel partway to Camp One. The weather wasn't spectacular and we wanted to be careful not to overdue things on this first day, so we covered about two and a half miles before caching the gear and returning to VBC. Weather was slightly nicer by then in basecamp and so having dinner in the strong, warm 9 PM sunshine was a treat. We have big plans for tomorrow. We'd love to move up the mountain but it will depend on how everybody is feeling and what we see for weather. In the tent now, at 12:45 AM with bright sunshine and a cool breeze blowing down glacier. Best Regards RMI Guide Dave Hahn

Today was the day! The day we would move from Basecamp straight to Camp 2, or Nido de Condores as it is officially called here. Unfortunately, the wind still did not want to cooperate and the mountain was still going to make us work for every foot of elevation gain. We walked up hill through snow, sleet, grapple, and wind gusts that made us wobble. When the wind came, we put our heads down and persevered making great time to our gear cache at Camp 1. After adding some “training weight” to our packs we turned towards Camp 2, walking into more and more wind and snow. Aconcagua really didn’t want this trip to be an easy one, not that any of them are ever easy. After 5 1/2 hours and 4000 feet of elevation gain we strolled into camp feeling accomplished, but tired and of course very hungry. By the time we put up our tents the wind was giving us a break, but the snow how now doubled its efforts and dropping 6-7 inches of fluffy powder on us in a couple hours. We were all happy to be warm and cozy in our tents watching the snow fall and waiting for dinner to help warm our bellies. Once again, everyone on this team absolutely styled an incredibly difficult day. Arriving in camp smiling and feeling well despite the thin air here at 18,500 feet. Tomorrow is a rest day and hopefully a sunny one at that!

RMI Guide Nick Scott

We enjoyed great weather on Cotopaxi this morning which enabled the team to go 2 for 2! To help describe the beauty of our surroundings today, I hope you enjoy the photos in our blog post... Our ascent took just under seven hours in nearly calm but frigid conditions. As the dawn began to break we were unfortunately climbing on the shaded side of the mountain and felt no relief from the cold until we were kissed by the sun on the summit. Despite the cold morning 6 of our 8 climbers persevered to enjoy the glorious sunrise from the top. A strong team on the way up doesn't always mean a strong team on the way down. Lucky for us, everyone descended exceptionally well and we found ourselves back at the Refugio drinking coffee by 10 am after a 2:30 descent! Anyway, the gang is back in Quito safe and sound, resting up for a celebratory dinner this evening before we all hustle back to our real lives. It's been tons of fun, thanks for following along! Godspeed. RMI Guide Billy Nugent

On The Map

Today the team left Nepal and flew to Lhasa the capitol of Tibet. It was an amazing flight that gave us some great views of the mountains. The cloud layer was pretty high, maybe around 25,000', but we were able to see Cho Oyu, Mt Everest, Lhotse, and Makalu. Pretty remarkable to see 4 of the 6 highest mountains in the world on one flight. We had a smooth transition through customs and headed straight to our hotel. It was a big jump in altitude today, leaving the 6,000' of Kathmandu for the 12,000' of Lhasa. We will be spending the next few days here taking it easy while our bodies adjust to the new altitude. Lhasa is a big city with a diverse mix of ancient and modern lifestyles. There are many Buddhist monks here and it seems strange to see them in such a modern landscape. After getting settled into our hotel, we headed out for dinner and had some real Chinese food (I had mixed fried rice). Everyone is happy to be here and we are excited for this adventure. We are planning to stretch our legs tomorrow while we explore this beautiful city.

Saturday, January 29, 2022 8:22 PM PT

Quick update from the summit!
100% on top!

Sunday, January 30, 2022 12:02 AM PT

Team is all safely back at high camp, a little tired but full of smiles.

It was pretty cloudy when we left camp and stayed that way most of the night. The wind and weather were quite nice despite the clouds. The team did an amazing job climbing and stayed positive even though it was a tough climb.

We spent about about 20 minutes on the summit taking photos and even made a few phone calls to loved ones back home.

We are headed down the mountain to our final camp in the thick warm air at 10’000ft, where we’ll have dinner then head off to bed for some well deserved sleep.

RMI Guide Casey and a Happy Kilimanjaro Summit Crew!

After a much need night of sleep in sheets and a good shower, we woke to the sultry sounds of automobiles, street vendors, university students, and music in the colorful city of Puebla. It always feels like going back in time walking up to buildings and streets built by skilled hands several millennia ago. We grubbed on a good breakfast of mole poblano and cafe con leche, then dispersed to make the most of our day out of synthetic apparel and climbing boots and proudly donned our flip flops with cotton. Some of us toured a world renown ceramic factory while others wandered the bright Zocola after getting a massage to work out the kinks from the previous climb. As usual the colonial hamlet of Puebla did not disappoint, and we found ourselves basking in the glow of a rest day earned. 

RMI Guide Alan Davis

Our Four Day Summit Climb team led by Dan Windham, and our Expedition Skills Seminar – Paradise led by Walter Hailes made it to 12,800’ but made the decision to turn back due to unstable snow conditions. The teams have left Camp Muir and we expect them back to Rainier Basecamp in the early afternoon.

The All Women's team July 29 - 1 August led by RMI Guides Jess Wedel, Christina Dale and Bailey Servais reached the summit around 5 am today. It's a beautiful blue-bird day. The team is currently on their descent to Camp Muir. They will make a short stop at Camp Muir before continuning down the Muir Snowfield to Paradise later today.

Congratulations ladies!

After several days of high winds and unstable snow conditions, the RMI Teams were greeted with light winds, clear skies and good route conditions.  RMI Guides Pete Van Deventer, Dan Windham and their Four Day Climb teams reached the summit of Mt. Rainier shortly after 7 am today.  The teams enjoyed some time in the crater getting all the photo ops before descending from the crater rim.

Congratulations to today's teams!