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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This is a summary of UTMB 2018 | Part 1 from Run4Adventure. The video is excellent—we’ve outlined the training ideas and workouts you can use immediately. Watch the full version for the complete picture and additional context.

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 training plan mixed steady‑paced runs, hard hill repeats, vertical‑kilometer climbs, and technical descent work to strengthen the quads and boost downhill security.
• The vertical kilometer workout—a 1 km climb at hard intensity—served to develop climbing strength and assess how breathing holds up at elevation.
• With race day approaching, the team has shifted to a taper: light training, massage, and a brief easy long run to maintain freshness without fatigue.
• Three tactics to adopt: incorporate power hiking, dial in your technical downhill form, and build in a taper with reduced volume and active recovery.

Workout Example:

Vertical‑Kilo Interval Workout (no specific pace, focus on effort)
1️⃣ Warm‑up: 2 km of easy mixed terrain (around 5–7 min/km pace, or whatever speed feels comfortable).
2️⃣ Main set: 1 km uphill, the vertical kilometer portion, at hard but controlled pace (target ≈85–90% max HR). Push yourself but stay steady—climb with intent, don't burn out early.
3️⃣ Recovery: 2 km easy jog on downhill or flat sections to bring your heart rate down.
4️⃣ Repeat: 2‑3 repetitions depending on fitness.
5️⃣ Cool‑down: 2 km slow jog followed by stretching your quads and calves.

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

Closing Note: Try this mountain workout, scale the distances and speeds to your fitness, and use the Pacing app to dial in the intervals. You’ve got this—get out there and enjoy the trails!

References

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