Chamonix VK System Shock

Workout - Chamonix VK System Shock

• 7min @ 6'30''/km
• 30min @ 5'30''/km
• 7min @ 7'00''/km

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Intro: Run4Adventure’s First day CHAMONIX traditions | Being back in the town we love so much. A practical session you can adapt to your local conditions.

Key points:

• They start the trip with the Vertical Kilometer (VK) trail, a punishing around 1 km climb that takes about 30 minutes.
• “Shock your physiology” at altitude with ladders and cable-assisted sections on technical terrain.
• Partway up, they stop briefly to catch their breath, then push to the top, watching breathing rhythm and HR response.
• After the VK: a 4-mile easy run by the river, then coffee, pastries, and a meal overlooking the peaks.
• Execution: start conservatively, grip handrails on steep passages, walk if breathing gets ragged, fuel up before the descent.

Workout example:

1. Warm-up: 5 min easy jog on flat terrain.
2. Vertical Kilometer run:
   • The VK (around 1 km elevation, around 30 min).
   • Steady aerobic pace (around 70 to 75% max HR).
   • Use handrails or cables on steep ground. Walk when you need to.
   • Steady breathing: nose in, mouth out.
3. Cool-down: 5 to 10 min easy jog back.
4. Optional shake-out: 4 mi (around 6.4 km) on flat river terrain at relaxed pace.

Closing note: Find a steep climb near you, follow with a mellow recovery loop, and grab a coffee. Use the Pacing app to dial in effort.

References

• First day CHAMONIX traditions | Being back in the town we love so much | Run4Adventure - YouTube (YouTube Video)