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: Coach and ultramarathoner Sage Canaday, produced by Vo2maxProductions. If you want to test yourself on a challenging alpine route, this video breakdown will help you get started. Watch the full video for deeper insights into Sage’s approach.

Key Points

• The Routeburn Track is a 20‑mile (32 km) point‑to‑point trail featuring about 5,000 ft (1,600 m) of climbing—a solid option for experienced trail runners attempting a long day out.
• Sage tackled the track backwards (from The Divide shelter to the start), which shows how you can flip the route direction based on shuttle logistics or hut availability.
• Technical sections include slippery moss, wash‑outs, and steep switch‑backs where every step matters. Pick shoes with solid grip and stay focused 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 so you have gas left for the climbs.
• Practical tips: hug the wider, smoother stretches when your legs tire, use the huts to rest or sleep if needed, and watch the forecast (weather delays are real—the video shows 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 to stay upright.
3. Steep climb (next 5 km): move into a moderate hill‑run pace with steady breathing.
4. Mid‑point (≈15 km): stop at a hut for 2 minutes to hydrate and shake out your legs.
5. Final 5 km: cruise the smoother descent to the Root Bur shelter. Tailor the distances and paces to where you are in your training using the Pacing app.

Closing Note

The Routeburn Track rewards preparation and smart pacing. Scale the distance or speed to fit your plan, log your effort in the Pacing app, and enjoy the New Zealand trail scene.

References

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