Routeburn Simulator

Workout - Routeburn Simulator

• 5min @ 8'00''/km
• 25min @ 6'00''/km
• 6 lots of:
  • 1min 30s @ 4'00''/km
  • 1min rest
• 10min @ 7'30''/km
• 5min @ 8'30''/km

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Intro

Here’s what we learned from “Routeburn Track in One Day? New Zealand Trail Running” with Sage Canaday, by Vo2maxProductions. A breakdown if you want to test yourself on a tough alpine route. The full video has Sage’s approach in detail.

Key points

• The Routeburn Track is a 20-mile (32 km) point-to-point trail with about 5,000 ft (1,600 m) of climbing. A solid option for experienced trail runners on a long day out.
• Sage ran the track backwards (from The Divide shelter to the start). You can flip the direction based on shuttle logistics or hut availability.
• Technical sections include slippery moss, wash-outs, and steep switchbacks. Pick shoes with grip and stay on foot placement.
• Pacing: Sage finished the 32 km in about 5-6 hours (roughly 10-12 km/h across mixed terrain). Plan for an easy-to-moderate pace and save gas for the climbs.
• Practical tips: hug the smoother stretches when your legs tire, use the huts to rest or sleep, and watch the forecast (weather delays are real, the video has a helicopter reschedule).

Workout example

Routeburn trail run (32 km / 20 mi)

1. Start at the Divide shelter and run toward the McKenzie Hut (≈7 mi) at an easy, steady clip (≈65-75% of max HR).
2. Technical segment (0.5-1 km): shorten your stride on slippery moss and roots. Dial back the speed.
3. Steep climb (next 5 km): moderate hill-run pace with steady breathing.
4. Mid-point (≈15 km): 2 minutes at a hut to hydrate and shake out the legs.
5. Final 5 km: cruise the smoother descent to the Routeburn shelter.

Tailor distances and paces to your training in the Pacing app.

Closing note

The Routeburn rewards preparation and smart pacing. Scale distance or speed to your plan and log it in the Pacing app.

References

• ROUTEBURN TRACK IN ONE DAY? New Zealand Trail Running: Coach and ultramarathoner Sage Canaday - YouTube (YouTube Video)