How kilian jornet trains: the secrets of a trail legend

Kilian Jornet has redefined the standards of performance in trail running and alpinism. With a VO2max oscillating between 88 and 92 ml/min/kg and records on the world's highest peaks, the Catalan athlete fascinates as much by his exploits as by his training philosophy. How does this "ultra-terrestrial" manage to maintain such a level of performance year after year? Let’s dive behind the scenes of his physical and mental preparation.

WHAT IS KILIAN JORNET'S WEEKLY TRAINING VOLUME?

Consistency is the cornerstone of Kilian Jornet's approach. The athlete trains every day of the week, with a volume oscillating between 15 and 35 hours depending on the period. This constancy allows him to build a solid endurance base while developing specific capabilities.

During the winter season, Kilian prioritises massive training blocks of 30 to 35 hours per week. These intense periods allow him to build the necessary foundations to face the challenges of the summer season. Ski mountaineering (Skimo) and cross-country skiing take a predominant place in his programme, offering a complete cardiovascular workout while preserving his joints.

Approaching a major goal, the athlete adapts his training load. Six to seven weeks before an important competition, he starts specific preparation by adding targeted sessions. This periodisation allows him to arrive at peak fitness on D-Day, whether for an ultra-trail like the UTMB or for a mountain record attempt.

HOW DOES KILIAN JORNET STRUCTURE HIS TRAINING DAYS?

Kilian's typical day starts early. Waking up between 6 and 7 am, he eats a substantial breakfast before starting a long training session. This first morning outing can last between 2 and 3 hours, generally dedicated to fundamental endurance work on the trails, his "speed shades" (fast glasses) firmly on his nose.

In the afternoon, a second, shorter session of about 40 minutes completes the programme. This twice-daily approach helps maximise physiological adaptations while managing fatigue. Between sessions, recovery takes centre stage: naps, stretching, and adapted nutrition are an integral part of the process.

This rigorous organisation nevertheless adapts to family constraints. As a father of three, Kilian has learned to optimise his time to reconcile family life with high-level training. Outings sometimes become shared moments, transforming the constraint into an opportunity to pass on his passion for the mountains.

WHAT ARE THE FUNDAMENTAL PRINCIPLES OF THE KILIAN JORNET METHOD?

Kilian's approach rests on several essential pillars. First, intentionality: every session has a precise objective, whether it is to develop endurance, power, or technique. This thoughtful planning avoids the accumulation of unnecessary fatigue and optimises progress.

Sporting versatility constitutes another key element. While trail running remains at the heart of his practice, Kilian regularly integrates other disciplines:

• Ski mountaineering (where wearing a helmet is now the norm) for winter cardiovascular work;
• Cycling to develop power without impact;
• Alpinism for altitude management and mental endurance;
• Strength training to prevent injuries.

Listening to the body also represents a fundamental aspect. Kilian constantly analyses his training data and adjusts his programme according to his sensations. This ability to react and adapt his workload allows him to maintain an optimal level of performance over the long term.

HOW TO ADAPT KILIAN JORNET'S PRINCIPLES TO YOUR OWN TRAINING?

While reproducing Kilian Jornet's training in full would be counter-productive for most runners, certain principles can enrich your practice. Consistency takes precedence over intensity: it is better to run regularly at moderate intensity than to seek exhausting sessions at all costs.

Individualisation of training remains crucial. Your programme must adapt to your personal constraints, your current level, and your specific goals. Start by establishing a solid endurance base before progressively increasing volume and intensity.

Diversifying sporting practices brings numerous benefits. Integrating cycling, hiking, or skiing depending on the season allows you to vary stimuli while preserving your joints. This multi-sport approach also favours the maintenance of motivation over the long term.

Finally, accord as much importance to recovery as to the training itself. Quality sleep, proper nutrition, and scheduled rest phases constitute the foundations of sustainable progression. Like Kilian, learn to listen to your body and respect its signals.

Kilian Jornet's training teaches us that trail performance results from a subtle balance between volume, intensity, and recovery. His ability to maintain a high training load year after year rests on a methodical approach and an unwavering passion for the mountains. Whether you are aiming for your first trail or a mythical ultra, these principles can guide you towards your goals. Remember that every path is unique: find your own way by drawing inspiration from the best, while respecting your individuality and limits.