How do I train, again and again

My name is Kilian Jornet and I've been training for 30 years

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Synopsis

"How do I train" is an unconventional training guide. Signed by Kilian Jornet, who started training the day he was born. The mountain was its playing ground and without realizing it he set a philosophy that is based on repeating, trying and failing. Now, he trains outdoors seven days a week with a clear mantra: "If you don't enjoy, you will never improve".
 

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.

Download the Training Plan

Follow Kilian's trainings from his Suunto

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.