UTMB Power Hill Repeats

Workout - UTMB Power Hill Repeats

• 15min @ 9'00''/km
• 4 lots of:
  • 5min @ 7'00''/km
  • 2min 30s rest
• 12min @ 9'00''/km

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Intro

This breaks down “TRAINING FOR UTMB 2022: Episode 1: The Plan” from Vo2maxProductions. The video offers actionable insights—here’s the framework so you can apply it to your training immediately. Check the full video for comprehensive coverage.

Key Points

• Work backwards from the UTMB race date (August 26, 2022) to construct a 13‑14 week training block incorporating weekly mileage, vertical gain, long‑run targets, and quality workouts.
• Emphasis on climbing: target several thousand feet of vertical gain weekly; power‑hike with a pack and trekking poles to prepare for the steep pitches (>20% grade) on race day.
• Complementary training: ski‑mountaineering (skimo) and boot‑packing strengthen your aerobic capacity, leg power, and high‑altitude respiratory adaptation.
• Documentation: keep your plan visible—write it down, display it, track every session on Strava to catch drifts and maintain accountability.
• Session variety: combine a long run, hill repeats, loaded power‑hiking, and occasional ski ascents and descents to build downhill resilience and overall conditioning.

Workout Example

Sample Week (distances in miles, elevation in feet):

1. Monday – Recovery: 4‑5 mi easy run + 30 min easy power‑hike with a 30‑lb pack (use trekking poles).
2. Wednesday – Hill Repeats: 6 mi total; 4 × 5‑minute uphill repeats at ~80% HR, 2‑minute jog recovery, total +2,000 ft gain.
3. Friday – Long Run: 20‑25 mi with 3,000 ft elevation gain; finish with 30 min of steady power‑hike (30‑40 lb pack) on a steep trail.
4. Saturday – Ski‑Mountaineering: 2‑3 h ski‑tour (if snow) or 2‑3 h boot‑packing on a 14‑k ft (≈4,200 ft) ascent to mimic UTMB climbs.
5. Sunday – Easy Recovery: 3‑4 mi easy jog + stretch.

Scale intensity and distance to your current condition, then use the Pacing app to dial in the right paces for your training.

Closing Note

Test this framework, adjust vertical and distance targets to your ability, and log each session in the Pacing app. You’ll accumulate the miles and elevation needed to reach the UTMB finish with readiness—now get out there and build that fitness. 🚀

References

• TRAINING FOR UTMB 2022: Episode 1: The Plan | Sage Canaday VLOG - YouTube (YouTube Video)