Heart Health – Autumn Trails of the Rocky Mountains – Day 5

Heart Health - Autumn Trails of The Rockies - Part 5

Mountain Passage: Copper Mountain to Frisco Expedition (Day 5)

Day 5 takes you on an unforgettable journey from the alpine village of Copper Mountain back to Frisco through the spectacular Ten Mile Canyon. This strategic 29-minute session introduces a revolutionary split-intensity format that maximizes metabolic impact while showcasing dramatic mountain terrain. The route begins with a winding descent from Copper’s base area, following the rushing waters of Ten Mile Creek as towering granite walls rise dramatically on both sides. Autumn’s golden aspens contrast brilliantly with the rugged cliffs as you navigate this pristine canyon corridor. The workout’s unique structure mirrors the dramatic landscape, building through carefully calibrated intervals before culminating in a series of maximum-effort sprints that will push your limits while surrounded by Colorado’s breathtaking alpine scenery.

Workout Structure:
- First Cycling Component: 20-minute progressive ride featuring 3 strategic intervals at 81% of max heart rate
- Performance Metrics: RPE ranges from 2-8, Heart Rate builds to 76%, maintaining cadences between 60-90 RPM
- Midpoint Floor Component: Brief but essential recovery with 1 targeted exercise
  - Inverted hamstring balance for posterior chain activation and proprioception
- Final Cycling Component: 5-minute maximum intensity finisher with 4 all-out intervals at 100% target heart rate
This innovative split-format session creates a powerful training stimulus by combining sustained threshold work with explosive anaerobic efforts, separated by strategic active recovery. The dynamic structure perfectly complements the breathtaking scenery of Ten Mile Canyon, creating a truly immersive experience that challenges your body while feeding your soul with some of Colorado’s most dramatic autumn vistas. As you return to Frisco, you’ll have conquered one of the program’s most metabolically effective workouts, perfectly positioning you for the challenges ahead.