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The winning strategy of "K God"——Analysis from Hardrock 100 data

「K神」的致勝策略——從 Hardrock 100 數據分析 - Cam2

Frankie Tse |

Kilian Jornet is in great shape this year, winning the Zegama-Aizkorri Mountain Marathon and the Hardrock 100 successively. Among them, the Hard Rock 100 is Kilian's five-year violation. In the end, Kilian also lived up to expectations and won the championship with a record-breaking time of 21 hours, 36 minutes and 24 seconds. .

Completing a 100-mile event is not easy for even a top endurance athlete like Kilian, and it is even more difficult to stand out from the crowd. Therefore, in addition to continuously improving his abilities in the preparation and training stage, Kilian also needs to formulate suitable game strategies according to the schedule. This time we will use Kilian's Hard Rock 100 game data to analyze his winning points in this event.

The 100-mile race is extremely difficult. Even if Kilian has super physical strength, his physical strength has limits. In a race that lasts more than 20 hours, he can't go full speed all the way. Sometimes, he also needs to. slow down.

From the above two pictures, you can see the pace distribution of Kilian in this event. He adopted a conservative running method in this event: most of the time in the race, he controlled his heart rate in the aerobic endurance zone (the highest 59-74% of heart rate) or even lower, with only 19 minutes of the whole journey reaching the lactate threshold (85-88% of maximum heart rate) on some climbing sections. From the analysis of the results, Kilian's pace strategy this time was quite successful, because he not only won the championship, but also broke the conference record.

What can we learn from Kilian's experience in this competition? The first thing we'll know is that in a long-distance cross-country event, we don't have to keep going at high speed. Instead, we have to run smarter and decide how hard we work based on the length of the race, because our goal is to get to the finish line and finish the race.

Kilian's example aptly confirms this point, and he uses his aerobic endurance advantage to the fullest. We might think about it: what is my advantage in the next game? How do we plan our pace strategy based on the distance and track conditions of the event? In a nutshell, we are going to do targeted training before the game, and do special training on the intensity range that will be mainly used in the next game.

In a post-race interview, Kilian revealed that he had done a lot of training for aerobic endurance before the Hard Rock 100 event, but rarely did speed training. This training configuration has indeed benefited him a lot during the competition.

Suggested training focus for different distance races:

  • 5 km (89-95% in lactate threshold zone and 95% in anaerobic endurance zone)
  • Half marathon (75-84% aerobic power zone, 89-95% lactate threshold zone)
  • Marathon (59-74% in the aerobic endurance zone and 75-84% in the aerobic power zone)
  • Marathon and above distance (59-74% aerobic endurance zone)

Kilian Jornet chose the Coros Apex Pro because the features of the Apex Pro, including battery power, blood oxygen monitoring, and offline maps, are in line with Kilian's activities, and its relatively light weight makes it easy to move around during trail running and alpine skiing.