High-Intensity Interval Training (HIIT) is an indispensable tool for athletes, especially runners and orienteers aiming to enhance speed, endurance, and overall performance. In this article, we’ll explore the physiological impact of different HIIT protocols (30-30, 45-15, and 90-30), discuss how to structure HIIT across a training season, and include updated research to offer a comprehensive … Continue reading Unleashing your potential: 🔥 Advanced HIIT Training for Runners and Orienteers
Tag: Performance
Unleashing your potential: 🏔️ Uphill training for orienteers.
This article aims to provide orienteers and their coaches with an understanding of the importance and benefits of uphill training, by incorporating structured uphill workouts into their training programs, orienteers. Orienteering is a unique sport that combines navigation and endurance running, often across rugged terrain. Uphill training is a crucial component for orienteers, providing significant … Continue reading Unleashing your potential: 🏔️ Uphill training for orienteers.
Spanish Champs Middle in a Dream Terrain
A couple of weekends ago, (October 21st - 22nd) the Máximus orienteering club held the Spanish Middle Distance, Sprint, and Forest Relay Championships, in a really dream terrain located in the municipality of Hoyo de Pinares, where I had the pleasure of being the course-setter for all the races. The very tight program of the … Continue reading Spanish Champs Middle in a Dream Terrain
Unleashing your potential: 🔝 The Effects of Altitude Training for Runners.
Altitude training has long been a popular strategy among elite runners and endurance athletes to enhance performance and cardiovascular capacity. As the popularity of altitude training continues to grow, it is essential to understand both the challenges and the benefits it presents to runners of all levels. In this article, we will explore the effects … Continue reading Unleashing your potential: 🔝 The Effects of Altitude Training for Runners.
WOC recap: high-quality event without many surprises
A world championship in the heart of Switzerland, with very experienced organizers, and high-level people involved in the technical side of the event, predicted that we were going to enjoy a high-quality event… and so it was! All races were held in the woods surrounding the town of Flims, using a magnificent arena for all … Continue reading WOC recap: high-quality event without many surprises
WOC MiddleQ: nice appetizer with no big surprises
Photo: Thomi Studhalter The long-awaited forest world championship in Switzerland got underway this morning with the only race where no medals will be distributed, the Middle distance qualification race. As usual in this format, each class is divided into 3 heats with a similar course configuration, in which the 15 best times advance to the … Continue reading WOC MiddleQ: nice appetizer with no big surprises
JWOC Long: “inequality” in route choices?
The last individual medals of this JWOC 2023 were disputed last Saturday with the long-distance race. Although the runners already had a rough idea of what the terrain would look like after the middle-distance race, this time a rough, challenging, and steep area was added on the southern slope of the map, which was going … Continue reading JWOC Long: “inequality” in route choices?
JWOC Middle: tricky navigations in a demanding forest
After the exciting Sprint block, the third day of the JWOC 2023 moved to Valea Alba to contest the Middle Distance race, this year with a direct final. The course-setters did a great job, designing challenging courses, where the runners had to be very precise and efficiently use their orienteering techniques to progress at high … Continue reading JWOC Middle: tricky navigations in a demanding forest
JWOC Sprint: Maramarosi does not disappoint, and wins the gold
The JWOC 2023 in Romania kicked off today with the Sprint race, which took place in a residential complex that offered constant technical demands on a slightly long route for the modality (over 15' winning times). In the women's class, the talented Hungarian runner Rita Maramarosi was the favorite to win and she did not … Continue reading JWOC Sprint: Maramarosi does not disappoint, and wins the gold
Unleashing your potential: 💪 The importance of Strength Training for runners
When it comes to enhancing running performance, most runners focus primarily on logging kilometers and improving cardiovascular fitness. However, an often overlooked aspect of training is strength training. Incorporating a well-designed strength training program into your routine can yield significant benefits, including improved running economy, increased power, injury prevention, and enhanced overall performance. In this … Continue reading Unleashing your potential: 💪 The importance of Strength Training for runners
Orienteering Coach 