Kilian Jornet - UTMB record breaking data analysis

Training before UTMB

When we take a closer look at Kilian’s training data, we can find a few key attributes that determine the foundation of his performance. These attributes are: base endurance, training intensity, and training specificity. These three attributes are the pillars of any endurance athlete’s success. How fit are you? What energy systems and physiological adaptations are you training? Can your body withstand the demands of the course? Focusing on these three fundamental questions in training paved the way for Kilian to break the UTMB record with a time of 19h:49m:30s.

Note: The article repeats terms describing various running metrics. For example, Adjusted Pace, Base Fitness, Fatigue, etc. We explain these terms in detail in a separate article about the COROS EvoLab platform . We will discuss training according to the Adjusted Pace metric in a separate article .

Base Fitness

Kilian's Base Fitness in training and preparation for key races has been oscillating steadily between 150 and 170. Kilian peaked at 175 on the first day of August and then dropped slightly until the start of the UTMB. He finally started the UTMB with a Base Fitness of 149 and a Fatigue of 29. This was a great configuration with the potential for a great result.

Training intensity

Kilian spends most of his training time in the aerobic endurance and aerobic power zones (zones 1 and 2). If you are racing long distances, you should focus on training in these zones. Kilian also throws in higher intensity days to maintain a higher _VO2 Max and the necessary explosiveness and ability to run faster.

Example of training specificity - training with elevation

During the last 4-week training block before UTMB, Kilian averaged an elevation gain of approximately 75-150 m/km. Kilian not only trained in the appropriate zones, but also built up his muscle strength.

Analysis of the UTMB record breaking

The data from Kilian's UTMB record-breaking run reveals a few interesting facts. Kilian's heart rate trend throughout the race is incredible. The first 11 hours and 30 minutes were the hardest. During this time, his heart rate averaged 143 beats per minute (BPM) and he spent over 1 hour in his zone 2 - aerobic performance. Furthermore, Kilian was able to maintain his Adjusted Pace (an estimate of how fast you would run on completely flat terrain, even though the activity is in hills, more on that in a separate article ) even at a reduced heart rate. To get a better idea of ​​how the race went, we'll break down each of the key parts of the recording and describe the key insights that interpret Kilian's effort.

Elevation of sections taken from the UTMB website .
The remaining data is taken from Kilian's activity log.

Section 0 - 31 km
Chamonix (start) - Les Contamines Montjoie

Kilian started the race at an exceptionally fast pace. Over the first 31km, Kilian had the fastest 1st and 5th km in terms of Adjusted Pace, as well as the highest heart rate. Usually, when starting a 170km race, riders start off a bit slower. But Jim Walmsley (who was leading on this section) had other plans. Kilian’s strategy was to stay with the leader, and he stuck with Walmsley for the entire 31km. In this first crucial section, Kilian fell 2 seconds behind Walmsley and finished in 2nd place.

Key takeaway: Kilian ran parts of this section in his threshold zone (heart rate 166-177 bpm). Running at these heart rates for more than 3 hours is unsustainable. It was a high-risk/high-reward strategy that Kilian decided to use.

Section 31 - 61 km
Les Contamines Montjoie – Col De La Seigne

Kilian stayed by Walmsley’s side during the second key stage. This was a slightly slower stage for both riders due to the technical terrain and the stop at the first aid station. Although the pace was slower, the effort remained high. Over this 30km stage, Kilian maintained an average heart rate of 148 beats per minute. On both climbs, Kilian kept his heart rate between 150-155 beats per minute. After the first 61km, Kilian was 5 seconds behind Jim, setting the stage for an attack in the remaining 110km of the route they still had to go.

Key takeaway: Kilian lowered his heart rate during this stretch, but was still able to exert himself at a high level. Any time spent above aerobic endurance is considered risky in ultra races. Kilian alternated between aerobic endurance and aerobic power zones (zones 1 and 2) during this 30km. In order to stay with the leader, this tactic was starting to put Kilian in the red physiologically.

Section 61 - 81 km
Col De La Seigne – Courmayeur

The leading pack has 60km to go and the data below shows that Kilian's average heart rate is starting to drop and he is using the runs for rest and recovery. Although the overall effort has decreased during this section, Kilian's maximum heart rate is 166 beats per minute. This has put Kilian in his threshold zone and shortly after this it has led to a sharp drop in heart rate. Kilian was losing time to the leading pack during this section and by the 81km mark he was 1min 24sec behind Jim.

Key takeaway: While the battle for the lead was between Kilian and Walmsley, Mathieu Blanchard (COROS brand ambassador) opted for a different strategy. Blanchard progressed the course at a more conservative pace and was 16 minutes and 32 seconds behind Kilian at 81 km.

Section 81 - 103 km
Courmayeur – Grand Col Ferret

At 81-103km, Kilian managed to cut Jim's lead to just 5 seconds. This was short-lived, however, and Walmsley was able to extend his lead on the climbs again. By the time Kilian reached 103km, he was 5 minutes and 11 seconds behind. The data below suggests that Kilian caught up to Walmsley (as evidenced by his higher heart rate), but then eased off and continued in typical ultrarunning fashion. Kilian slowed his effort below aerobic endurance pace and Blanchard closed in on Kilian. By 103km, Blanchard was only 11 minutes and 27 seconds behind Kilian.

Key takeaway: This was the section where Kilian had to let Walmsley run away. The effort was too high and it took too long. Kilian decided to ease up. Kilian was even able to lower his heart rate on the climb, with the intention of being able to finish the race. In this section, Kilian had his lowest average heart rate since the start.

Section 103 - 126.5 km
Grand Col Ferret – Champex Lac

A closer look at this section makes it clear that this section decided Kilian's victory. The measured data shows that Kilian used this section for regeneration. Kilian gave his body time to recover in the run - for 2 hours and 30 minutes he had an average heart rate of only 119 beats per minute. During this time, Walmsley increased his lead to 13 minutes and 26 seconds and Blanchard caught up with Kilian with a difference of only 1 minute and 45 seconds. The effort in the previous sections was too high and Kilian needed to breathe and allow his body to recover adequately. He managed to do this in these 23.5 km. While he was recovering from the first 103 km, he lost a lot of time to his competition. However, it is the move of a master who, through decades of consistent training, knows his body, his abilities, his limits and does not let himself be disturbed by the noise around him.

Key takeaway: Kilian took his time to recover during this stretch, resulting in his lowest average heart rate ever (119 beats per minute). This tactic proved critical over the final 53.5km of the route.

Section 126.5 - 143 km
Champex Lac – Trento

Back in the game! This part of the race saw a turning point. After 130 km at a high pace, Walmsley began to weaken. The human body can only withstand high loads for a certain period of time, then a slowdown occurs. It was similar for Kilian, but he decided to ease up earlier - about 30 km back. In this section, Blanchard caught up with him and Kilian increased the load again. For a short time, Kilian was even in third place - trailing Blanchard. During these critical 16.5 km, Kilian moved from 3rd to 1st place, just when Walmsley was starting to weaken. At 143 km, Kilian had a lead of 47 seconds over Blanchard and 18 minutes and 57 seconds over Walmsley.

Key takeaway: As you can see from the data for this segment, Kilian increased his heart rate back to an average of 125 beats per minute during this segment. The pace of the other competitors slowed down. Kilian's effort began to increase as Blanchard began to come after him.

Section 143 - 161 km
Trent – ​​La Tete Aux Vents

Kilian proved himself to be the best in this section. He ran side by side with Blanchard from 143 to 151 km. This section showed a gradual increase in the load on Kilian's body, up to a maximum heart rate of 148 beats per minute, which was also the maximum on this section. After that, both of them kept pace with each other. At 151 km, Kilian increased his pace on the second climb. The data shows that the Adjusted Pace metric increased significantly, as did his heart rate. Kilian not only increased his pace on the short section, but he was also able to maintain this load. This was the key move for Kilian to win! By the time Kilian reached the top of the last climb (at 161 km), he was already 7 minutes and 23 seconds ahead of Blanchard.

Key takeaway: Kilian’s winning run on this section is also confirmed by the measured data. The final climb took him 1 hour and he often ran at an Adjusted Pace of 5 min/km in 20-minute blocks. Kilian reached a maximum Adjusted Pace of 3:21 min/km in his attack for victory. In other words, Kilian was racing at an Adjusted Pace of 5 min/km for 16 min and 45 sec from the 151st km mark. It’s incredible what he did after his first 80 km on the course.

Section 161 - 171 km
La Tete Aux Vents – Chamonix (destination)

Kilian was aware that Blanchard had lost him on the previous climbs and that this gap had put him at a deficit. The metrics showed that he was returning to his average heart rate of 119 beats per minute, which is in his recovery zone. Although the profile of the final section was primarily downhill, in these last 10 km Kilian had the slowest Adjusted Pace of the entire race (10min/km). During these last 10 km Blanchard managed to reduce the gap, but it was not enough to catch Kilian. Kilian Jornet won the 2022 UTMB with a record time of 19 hours 49 minutes and 30 seconds.

Key takeaway: The final stretch was Kilianov’s slowest of the entire race at an Adjusted Pace of 9:27 min/km. With all his energy going into the winning move, it’s understandable that he had nothing left in reserve. He timed his move to perfection in the previous stretch to sprint down the final hill to the finish with a comfortable lead.