Synopsis
Kilian trained from the day he was born. Discover how his workouts are and how he got here.
1
Know yourself and feel your body
2
Analyse all the trainings
3
Create a base and enjoy every training
4
Work beyond the physical aspects
5
Get used to pain
6
Adjust the training to conditions
7
Explore your body in every limit in safety
8
Trail and fail unitl it works
9
Make goals
TRAINING PLAN
7 days a week
1200 hours a year
Outdoors self training
Endurance, strength and altitude training
Endurance:
- 88% of the time at intensity Z1 - Z3. In Z1 before and after the races, 30 or 40 minutes as a recovery. In Z2 long workouts of 3 to 10 hours to create volume. In Z3 during the racing period, long repetitions or some few hours sessions.
- 10% of the time at high intensity (Z4 - Z5). In Z4 specific workouts with intense intervals and repetitions. In Z5 workouts of a few seconds and many repetitions. Only about 10 times per season and during the competitions (about 30-35 days of competition per year)
- 2% of the time at maximum intensity (Z6 -Z7).
Strength:
- I don't do much strength training. I usually do in specific, climbing or doing mountaineering activities, or exercises outside combining strength and cardio. Indoor I can do some 20 minutes of core/stabilization + 30 minutes of strength, upper and lower body.
Altitude:
- I do a big part of my training in altitude, from 300 to 465 hours in altitude, to more than 2000m, representing 33-40% of the total annual training volume, about 200-250 of the hours exceed 4000m.
Work on non physical aspects
Technical training
- Execute the movements in the fastest and most efficient way possible
- Work and know the biomechanics of our movement
- Specific exercises and repetition and automation of technical movements
- Movement visualization
Preparation and strategy
- Know how to do the movements and exercises in different conditions
- Test all equipment and take into account all aspects before the race
- Establish a plan for the day of the race: nutrition, rhythms, equipment, transitions...
Conditions and limits of your body
- Perform some training experiments in more extreme conditions, with a good base, after 5 - 6 years of good training and before the objective. Try without food, without hydration, high intensity in altitude, acclimatization, climbing skills... always controlled and in safety zones.
