Chamonix Vertical K Power

Workout - Chamonix Vertical K Power

• 15min @ 6'15''/km
• 3 lots of:
  • 1.0km @ 5'00''/km
  • 2.0km @ 7'00''/km
• 10min @ 7'00''/km

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A summary of UTMB 2018 | Part 1 from Run4Adventure. We’ve outlined the training ideas and workouts you can use right away. Watch the full version for the rest.

Key points:

• During the altitude acclimation phase in Chamonix, the team covered roughly 50 miles across mountain terrain with 20,000 ft of vertical.
• The plan mixed steady-paced runs, hard hill repeats, vertical-kilometer climbs, and technical descent work to build quad strength and downhill confidence.
• The vertical kilometer workout (a 1 km climb at hard intensity) builds climbing strength and tests how breathing holds at elevation.
• With race day close, the team is in a taper: light training, massage, and a brief easy long run to keep freshness.
• Three tactics to adopt: power hiking, technical downhill form, and a taper with reduced volume and active recovery.

Workout example:

Vertical-kilo interval workout (no specific pace, focus on effort)
1. Warm-up: 2 km easy mixed terrain (around 5-7 min/km, or whatever feels comfortable).
2. Main set: 1 km uphill (the vertical kilometer) at hard but controlled pace (target about 85-90% max HR). Push yourself but stay steady.
3. Recovery: 2 km easy jog on downhill or flat to bring HR down.
4. Repeat: 2-3 repetitions depending on fitness.
5. Cool-down: 2 km slow jog followed by stretching quads and calves.

Modify the repeat count and warm-up/cool-down distances based on your fitness and mountain experience. Use the Pacing app to customize paces.

Closing note: Try this mountain workout, scale the distances and speeds, and use the Pacing app to dial in the intervals.

References

• UTMB 2018 | Part 1 | Run4Adventure - YouTube (YouTube Video)