[kiskiw]

kiskiw on January 3, 2023 at 12:45 pm · in reply to: Best type of Muscular Endurance for Hilly Untramarathons #74266

Hi Michazeidan,

This is a great question.

Gym based ME has the advantage of allowing the athlete to perform anywhere and has be developed with the endurance athlete in mind. The Outdoor ME requires that you have a very steep hill as it is not meant to envoke a cardiac response but is limited by strength so the athelete needs to keep that in mind.

I personally am like you and enjoy doing things outdoors and have had good success with rotating the ME from indoors to outdoors on a weekly basis and moving through the progession for each.

I hope that helps!

Keith

[kiskiw]

kiskiw on September 16, 2022 at 11:41 am · in reply to: Kilian’s training for his 2022 season #70796

Hello,

He notes in the article he uses a 5 Zone system but in truth often goes by feel (RPE).

He describes the zones for the Uphill and flat right in the article and is noted below for reference.

“Threshold and tempo: These 2 kinds of sessions were done in different set-ups, this I do in flat or mountain terrain in different sets but closer I arrive to the season I basically do 2 types of sessions, performed either at tempo (Z3) or threshold (Z4).

Uphill and flat: To do a steep uphill (500 to 700m elevation, 1 or 2 times) taking the downhill for recovery. Followed by some flat workout. (2x5km, 10k tempo, 10x 1km…) and then occasionally another uphill. The structure of the session depends on the moment of the season and the time to recover from it. (ex: https://www.strava.com/activities/7005941524/segments )”

–> So it would likely be Z4 for the Uphill and Z3 for the tempo but what those are will be based on his zones but could be easily translated to yourself if you wanted.

David Roche provided a very interesting review of the takeaways from this article on TrailRunner Mag website.

Eight Takeaways From Kilian Jornet’s 2022 Training Data