Training Tips

ESC Training Guide (Cycling + Running)

By Sport Science Partner, Podium Performance

The Everesting challenge is an endurance challenge that involves repeatedly climbing and descending a single hill until your total elevation gain matches the height of Mount Everest- 8,848m.

For ESC, participants may complete this through either:
  • Cycling
  • Running

Whether you choose to conquer the full challenge in one sitting or accumulate your elevation across the 2-month challenge window, success requires physical endurance, climbing strength and mental resilience.

Below is a generic Week 1–2 foundation training guide designed for both cyclists and runners.

Day 1 — Endurance Session (RPE 5)

Cyclists:
Moderate intensity endurance ride for 1–2 hours, using varied terrain with gentle climbs.

Runners:
Moderate intensity endurance run for 60–90 minutes, ideally including rolling routes or light hill sections.

Focus:
Steady pacing, aerobic base and sustainable effort.
Day 3 — Strength / Hill Intervals (RPE 7–8)

Cyclists:
Hill repeats or high-intensity intervals. Focus on seated climbing strength, cadence control and quality recovery between intervals.

Runners:
Hill repeats or incline treadmill intervals. Focus on uphill running mechanics, power and controlled descents.

Focus:
Build climbing strength, threshold tolerance and muscular resilience.
Day 5 — Long Climbing Session (RPE 4)

Cyclists:
Long ride of 2–3 hours, prioritising sustained climbs, low cadence work or repeated loops.

Runners:
Long run of 90–120 minutes, incorporating hills, stairs, trail gradients or repeated inclines.

Focus: Time-on-feet / time-in-saddle adaptation and climbing economy.
Day 7 — Long Endurance Session (RPE 4)

Cyclists:
Repeat a long aerobic ride of 2–3 hours, focusing on pacing discipline and elevation accumulation.

Runners:
Long aerobic hill run or brisk hike-run hybrid of 90–120 minutes, focusing on efficient climbing rhythm.

Focus: Mental endurance, fuelling practice and sustainable climbing output.
Day 2 — Endurance Session (RPE 4–5)

Cyclists: 1.5–2 hour endurance ride at moderate intensity

Runners: 75–100 minute steady endurance run on rolling terrain
Day 3 — Power Intervals (RPE 8)

Cyclists: High-intensity intervals with longer climbing efforts

Runners: Uphill threshold intervals or incline treadmill blocks
Day 5 — Hill Repeats (RPE 7)

Cyclists: Repeated hill loops, gradually increasing total repeats weekly

Runners: Repeated uphill efforts on a chosen slope, staircase or trail incline
Day 7 — Long Climbing Session (RPE 5)

Cyclists: 2–3 hour long ride with climbing emphasis

Runners: 90–120 minute long hill run, hike-run hybrid or stair session
Day 2 — Moderate Endurance (RPE 5)

Cyclists: 2–3 hour endurance ride

Runners: 90–120 minute aerobic endurance run
Day 3 — Strength Build Session (RPE 6–7)

Cyclists: Longer climbs or low cadence sustained work

Runners: Long incline blocks, hill tempo efforts or stair endurance sets
Day 5 — Long Elevation Session (RPE 7)

Cyclists: 3–4 hour climbing ride with significant elevation gain

Runners: 2–3 hour elevation-focused long run with repeated climbs

Simulation tip:
Consider an early morning or late-night session to rehearse fatigue, sleepiness and fuelling under discomfort.
Day 6 — Back-to-Back Fatigue Session (RPE 7)

Cyclists: Second 3–4 hour climbing day

Runners: Second long hill run, brisk incline hike-run or stair endurance block

This back-to-back structure is critical for summit preparedness.
Day 2 — Sustained Endurance (RPE 5)

Cyclists: 2–3 hour pacing ride

Runners: 90–120 minute steady aerobic run
Day 3 — Mixed Hill Intervals (RPE 8)

Cyclists: Short hard climbs + long recovery

Runners: Short hill surges + long jog recoveries
Day 5 — Ultra Endurance Session (RPE 4)

Cyclists: 4–6 hour endurance ride with varied terrain

Runners: 3–5 hour long hill run, trail climb or hike-run simulation
Day 7 — Repeat Ultra Endurance (RPE 4)

Second long-duration session.

Important:
This is where participants build:
  • fuelling confidence
  • pacing discipline
  • mental resilience
  • blister / saddle discomfort management
  • night fatigue simulation
Day 2 — Moderate Session (RPE 5)

Cyclists: 2–3 hour ride

Runners: 60–90 minute steady run
Day 3 — Moderate Session (RPE 5) Repeat controlled session with minimal fatigue
Day 5 — Long Easy Endurance (RPE 4)

Cyclists: 4–6 hour easy ride

Runners: 2–4 hour easy long hill run or hike-run

Focus: duration confidence, not intensity.
Day 2 — Light Activation (RPE 5)

Cyclists: 1–2 hour light ride

Runners: 45–60 minute easy run with short hill strides
Day 4 — Begin Carbohydrate Loading Increase:
  • carbs
  • hydration
  • electrolytes
  • sodium
  • sleep priority
Day 6 — Event Day

ESC Everesting Challenge Day

Take on your chosen:
  • Cycling or Running category
  • Everesting or Everesting Lite
  • Individual or Team of 4
Pace conservatively, fuel early and consistently, and remember:
Every climb counts. Every loop reshapes futures.

Throughout your training regime, ensure adequate rest days for recovery and listen to your body to prevent overtraining or injury. Adjust the intensity and duration of rides based on your fitness level and progress. Also, prioritise proper nutrition, hydration, and sleep to support your training and recovery.

For those interested in a more specific and personalised program or individualised coaching, do reach out to Chung Weiliang via @podiumperformance on Instagram.

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