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山での写真撮影では、タイミングがとても重要です。 同じ場所でも、日の出前の青い光、朝日が差し込む瞬間、雲の切れ間から差す光、日没前の柔らかな光では、写真の印象が大きく変わります。理想の1枚を撮るためには、撮影ポイントにいつ到着するか、どのルートで向かうか、日没までに戻れるかを事前に考えておくことが大切です。 Suuntoウォッチは、登山やアウトドアでの撮影計画をサポートするツールとしても活用できます。日の出・日の入り、月齢、ルートナビゲーション、高度、気圧、天気の変化などを手元で確認できるため、山やトレイルでの行動判断に役立ちます。 この記事では、アウトドア写真撮影でSuuntoウォッチを活用する方法を紹介します。 登山やアウトドア写真撮影で大切なのは「光」と「時間」 アウトドア写真では、光の状態が仕上がりを大きく左右します。 特に山では、太陽の高さ、雲の動き、霧、風、地形による影などによって、同じ場所でもまったく違う表情になります。良い光に出会うには、撮影技術だけでなく、撮影場所に到着するタイミングも重要です。 ゴールデンアワーとブルーアワーを意識する 日の出直後や日没前後は、光がやわらかく、山や風景を印象的に見せやすい時間帯です。一般的に、日の出後や日没前の時間帯はゴールデンアワー、日の出前や日没後の青みがかった時間帯はブルーアワーと呼ばれます。 山岳写真やトレイルでの撮影では、この時間帯に撮影ポイントへ到着できるかどうかが大切です。 撮影ポイントまでの移動時間を考えておく 理想の光の時間に合わせるには、撮影ポイントまでの移動時間を逆算しておく必要があります。 登山道では、距離だけでなく標高差や路面状況によって移動時間が変わります。暗い時間帯に出発する場合や、日没後に下山する可能性がある場合は、ルート確認と安全管理も重要です。 Suuntoウォッチがアウトドア写真撮影に役立つ理由 Suuntoウォッチは、スポーツや登山の記録だけでなく、撮影のタイミング管理にも役立ちます。 日の出・日の入り、月齢、ナビゲーション、気圧や高度など、アウトドアで必要な情報を手元で確認できるため、スマートフォンを何度も取り出しにくい状況でも行動判断をしやすくなります。 1. 日の出・日の入りを手元で確認できる 対応するSuuntoウォッチでは、日の出・日の入り時刻や、次の日の出・日の入りまでの時間を確認できます。たとえばウォッチのウィジェットでは、次の日の出または日の入りまでの時間を表示し、詳細画面で日の出・日の入り時刻と現在の月齢を確認できます。 朝焼けや夕焼けを狙う場合、手元で日の出・日の入りを確認できると、撮影ポイントへの到着時間や撤収の判断がしやすくなります。 2. 月齢を確認して夜景や星空撮影に活かせる 星空や天の川を撮影したい場合は、月の明るさも重要です。月が明るい夜は山や地形が照らされる一方で、星空は見えにくくなることがあります。反対に、月明かりが少ない日は、暗い夜空を撮影しやすくなります。 Suuntoウォッチで月齢を確認できると、夜間撮影の計画を立てるときの参考になります。 3. ルートナビゲーションで暗い時間帯の移動をサポート 朝日を狙う撮影では、まだ暗いうちに登山口を出発することがあります。夕景を狙う場合は、日没後に下山することもあります。 事前にSuuntoアプリでルートを作成し、対応するSuuntoウォッチに同期しておけば、暗い時間帯でも手元でルートを確認しながら行動できます。朝日を狙う撮影で夜明け前に登り始めるときや、夕景撮影のあとに下山するときも、ルートナビゲーションが行動をサポートします。 4. 気圧・高度・天気の変化を確認できる 山では、天候の変化も写真の仕上がりと安全に影響します。 気圧が下がる、雲が広がる、風が強くなる、気温が下がる。こうした変化を早めに把握できると、撮影を続けるか、場所を変えるか、下山するかを判断しやすくなります。 天気確認の詳しい使い方は、こちらの記事でも紹介しています。 ▶︎関連記事：登山やトレイルで天気を確認する方法｜Suuntoウォッチで気圧・日没・ストームアラームを活用 日の出・日の入りアラームで撮影タイミングを逃さない アウトドア撮影では、「あと何分で日の出か」「日没までどれくらいあるか」を意識することが大切です。 対応するSuuntoウォッチでは、日の出・日の入りアラームを設定できます。Suunto Vertical 2では、日の出・日の入りアラームは位置情報に基づくアダプティブアラームで、固定時刻ではなく、実際の日の出・日の入りの何分前に通知するかを設定します。日の出・日の入り時刻はGPS情報に基づいて決まります。 日の出前の移動に役立つ 朝焼けや雲海を狙う場合、日の出のかなり前に行動を開始することがあります。 日の出アラームを設定しておけば、出発や準備のタイミングを考えやすくなります。暗い時間帯に行動する場合は、ヘッドライトや防寒具、予備バッテリーなども忘れずに準備しましょう。 日没前の撤収判断に役立つ 夕景や日没前の光を狙う場合、撮影に集中しているうちに時間が過ぎてしまうことがあります。 日の入りアラームを設定しておけば、撤収や下山のタイミングを意識しやすくなります。特に初めて歩くルートや標高差の大きい場所では、日没後の移動リスクも考えて余裕を持って行動しましょう。 ▶︎関連記事：登山やトレイルで天気を確認する方法｜Suuntoウォッチで気圧・日没・ストームアラームを活用 ルートナビゲーションで撮影ポイントまで安全に移動する 理想の写真を撮るには、撮影ポイントまで安全にたどり着くことが前提です。 撮影場所が登山道の途中にある場合や、初めて行くエリアの場合は、事前にルートを準備しておくと安心です。 Suuntoアプリでルートを作成する Suuntoアプリでは、撮影したい場所までのルートを事前に作成できます。GPXファイルや外部サービスで作成したルートを活用することもできます。 ルートをウォッチに同期しておけば、登山中やトレイル上で現在地と進む方向を確認しながら移動できます。 ▶︎関連記事：GPXルートをSuuntoウォッチに入れる方法｜Routeplannerで山・トレランの準備をもっと簡単に オフラインマップと組み合わせる 対応するSuuntoウォッチでは、オフラインマップを使って現在地や周辺の地形を確認できます。スマートフォンの電波が入りにくい山でも、事前に必要エリアのマップを準備しておくことで、行動中の安心感につながります。 オフラインマップやナビゲーション機能については、こちらの記事も参考にしてください。 ▶︎関連記事：SUUNTO、マップ＆ナビゲーション機能を大幅アップデート クライムガイダンスで標高差と撮影までの行動時間を把握する 山での撮影では、距離だけでなく標高差も重要です。 地図上では近く見える場所でも、急な登りが続くルートでは思った以上に時間がかかることがあります。撮影したい時間に間に合うようにするには、ルート上の登り下りを事前に把握しておくことが大切です。 Suuntoのクライムガイダンスを使うと、ルート上の登り・下り・平坦区間を確認しやすくなります。撮影ポイントまでにどれくらい登るのか、帰りにどれくらい下るのかを把握しておくことで、行動時間や体力配分を考えやすくなります。 ▶︎関連記事：登山・トレイルランのルートナビゲーション｜Suuntoクライムガイダンスの便利な使い方 アウトドア写真撮影でSuuntoウォッチを活用するシーン 朝駆け登山で朝日や雲海を狙う 朝日や雲海を撮影するには、夜明け前から行動することが多くあります。 日の出時間、ルート、標高差、天気、気温を事前に確認しておけば、撮影ポイントへの到着時間を考えやすくなります。 夕景・日没前の光を狙う 日没前の柔らかな光は、山や風景を印象的に見せてくれます。 一方で、撮影後の下山時間も考える必要があります。日の入りアラームやルートナビゲーションを活用することで、撮影と安全管理のバランスを取りやすくなります。 星空・天の川を撮影する 星空撮影では、月齢、天気、雲の量、撮影場所の暗さが重要です。 Suuntoウォッチで月齢を確認しておくと、夜空の明るさを考えながら撮影計画を立てやすくなります。 トレイルランやファストハイク中に撮影する トレイルランやファストハイクでは、軽い装備で移動しながら撮影することがあります。 ウォッチでルートや時間を確認できると、スマートフォンや地図を頻繁に取り出さずに、行動の流れを止めにくくなります。 撮影に使うSuuntoウォッチを選ぶポイント アウトドア写真撮影でSuuntoウォッチを使うなら、撮影スタイルに合わせて機能を選びましょう。 日の出・日の入り、月齢を確認できるか 朝焼け、夕景、星空を撮るなら、日の出・日の入りや月齢を確認できる機能が役立ちます。 ルートナビゲーションとオフラインマップ 初めての撮影地や山岳エリアでは、ルートナビゲーションやオフラインマップがあると安心です。 気圧計・高度計・コンパス 天気の変化や現在地の把握には、気圧計、高度計、コンパスも役立ちます。 バッテリー持ち 撮影では、移動時間に加えて現地で待つ時間も長くなることがあります。長時間の登山や夜間撮影を考えるなら、バッテリー持ちも確認しておきたいポイントです。 ▶︎関連記事：登山におすすめのGPSスマートウォッチとは？地図・バッテリー・アウトドア機能の選び方 Suuntoのアウトドアウォッチで、理想の撮影タイミングを逃さない 登山やアウトドア写真撮影では、光、時間、ルート、天気を把握することが大切です。 Suuntoのスポーツウォッチは、日の出・日の入り、月齢、ルートナビゲーション、オフラインマップ、気圧や高度など、アウトドアでの行動判断に役立つ機能を備えたモデルを展開しています。 撮影計画や登山、トレイルでの行動管理に活用したい方は、自分のスタイルに合うモデルをチェックしてみてください。 ▶︎Suuntoのスポーツウォッチを見る まとめ｜Suuntoウォッチは、アウトドア写真撮影の計画と行動をサポートする アウトドア写真撮影では、良いカメラやレンズだけでなく、良い光に出会うための準備が大切です。 日の出・日の入り、月齢、ルート、標高差、天気、気圧を確認できると、撮影ポイントへの到着時間や撤収タイミングを考えやすくなります。 Suuntoウォッチは、登山やトレイルでの移動をサポートしながら、撮影に必要な時間や環境情報を手元で確認できるツールです。 理想の1枚を撮るために、そして安全に帰ってくるために。 アウトドア写真撮影のパートナーとして、Suuntoウォッチを活用してみてください。 ▶︎Suuntoの登山向けスポーツウォッチを見る

It’s almost become a cliché: our biggest obstacle is usually ourselves. It’s not “out there”, but usually “in here”. Recognizing this marks an important transition in life. It’s often when we really start to fly as individuals. In endurance sports our inner obstacles get magnified and compressed into a short period of time. Especially at the elite level, our head space has a massive impact on our game. Suunto ambassador Anton Krupicka has had a long career as an elite endurance athlete. Through the years he’s had ample opportunity to explore what it takes to build mental toughness. It’s a slippery thing, he says. Something we must take hold of again and again. Read on for Anton’s eloquent take on the secrets of mental toughness.   Waiting for the start at Unbound XL 2022. Photo by Sami Sauri   By Anton Krupicka   Unbound XL 2021 In 2021, when I first rode the Unbound XL–an approximately 350-mile (563 km) gravel race in the Flint Hills of Kansas–I came away from the weekend a bit, I don’t know, unimpressed, I guess. Underwhelmed, nonplussed. I hadn’t found the experience of riding my bike over the course of 28hr as emotionally affecting or significant as I had expected or hoped. Pedaling back into Emporia at the finish contained none of the end-of-race euphoria, relief, or satisfaction that I’ve come to associate with such ultra-endurance pursuits. After letting the effort marinate for a few days, however, I realized the flatness of my experience was on me. For the first 250 miles (402 km) or so I had done a relatively good job of staying focused and engaged, riding to the best of my abilities. In the last 100 miles (161 km), though, I had let heat and drowsiness (the race starts at 3pm; riding through the night is mandatory) dominate my mindset; I basically soft pedaled the last 100 miles. At the finish, I already knew I had let myself down, and as a result, the whole event left me feeling unfulfilled. This didn’t sit well, and after some reflection, I was determined to return in 2022 with a more resolute attitude and give the event the opportunity to have an impact on me. There’s a certain kernel of truth to the cliche “nothing risked, nothing gained”. I hadn’t taken any chances, and I was, appropriately, not rewarded.   When the tough get going ... Photo by Sami Sauri   Motivation & Racing Recently, I was asked by a friend, after such a long career in endurance racing—primarily as a mountain ultrarunner—why do I still line up for races like the Unbound XL? It’s a good question, and I’ve asked myself that often. Over the last 15 years, my motivations for racing have shifted significantly. Ten years ago, I think I was still firmly operating from a place of seeking external validation. I was racing for my ego, to beat people, to garner respect from the community and my peers as a top athlete. After years of injury, and a certain amount of maturation, however, my perspective has changed. I’ve realized that races are rare opportunities for us to try our best. To try to be at our best. Now, my motivation is not external—I would say my physical prime has passed, and, in general, I’m simply more comfortable with who I am and my place in the world.Today, my motivation to race is more internal. I want to embrace the opportunity of working with other competitors to confront a significant challenge and be pushed and pulled to give it my best effort. To be proud of the way in which I conduct myself in the face of absurd difficulties. To fully experience life at an elevated level. The intensity of racing ratchets up the richness of life. So many emotions are crammed into a race—by time you get to the end, you feel as if you’ve lived a year’s worth of experiences, not just a day. Those are experiences that I never want to take for granted or stop seeking. But, the nature of these events is such, that, to get there, you must, by definition, endure. This requires mental toughness. Last year’s Unbound XL taught me that a race is only as momentous an experience as the amount of effort that you put into it. Trying my best—regardless of finishing rank—is the essential ingredient to having an experience that will push me to grow, leave me satisfied and form a lasting memory.   Things don't always go to plan. Photo by Sami Sauri Sagebrush & Summits: A Tour of Enduring About a month after the Unbound XL last year, I embarked on a three-week, 2300-mile (3700 km) bike tour that involved running and climbing six of the highest, most remote peaks in the Rocky Mountains. It was arduous. Every single day I was forced to confront some kind of weakness about myself, some inadequacy to deal with the challenge. For the first week or so, it was really tough. By the end, however, I felt that I could detect a subtle, but important, shift in my mindset. When things got hard, it did not feel as mentally difficult to bear as it had at the beginning of the trip. I had realized an important lesson–when things got tough, they were only unbearable if I let my mind turn negative and project to somewhere in the future. If only this hill/headwind/washboard/rain/heat/dust (etc. etc. etc.) would end! If only I were already at the top of the climb, or the next gas station, or the next town! I realized that living with that future-focused mindset is untenable. If I let my mind fall into such a pattern, the task at hand would always feel interminable. The alternative, of course, is to strive for contentment in the moment. Once I could accept my inadequacies in the moment and make peace with the fact that all I could do was try my best, the angst would fall away. The present moment would become bearable, even enjoyable. That lesson was the great gift of that long tour.   One thing at a time. Stay in the moment. Photo by Sami Sauri Unbound XL 2022 In preparing for the Unbound XL this spring, I set out on a planned three-day tour of 150 miles a day in late March. My first night out went horribly. It was colder than I’d anticipated; my sleeping bag was too light. Out of desperation, I ended up sleeping in a Port-a-Pottie, desperate for any extra warmth. The next morning I woke up feeling depraved and haggard after hardly having slept at all. In defeat, I tucked my tail, and, after several cups of coffee, pedaled my bike the shortest distance possible back to my home (it was still over 100mi, but not at all what I had intended). I had taken the lesson of the 2021 Sagebrush & Summits tour for granted. I thought I was permanently more mentally tough. This overnighter taught me that cultivating mental toughness—which really means mental equanimity in the face of hardship–was necessarily an on-going process. One never arrives at a state of mental toughness; it is a trait that must be constantly born anew. I am satisfied to say that my experience at the Unbound XL a couple weeks ago was much different than last year. There were plenty of challenges. After only 70 miles I crashed hard, gashing my left knee, hip, elbow and hand. Despite all the raw wounds and torn up hand I was able to figure out a way to keep holding onto the handlebars for the next 280 miles. I fixed flats and didn’t give up when I no longer had anyone to ride with through the night. When the skies opened up with torrential rain in the last 50 miles, I just tried to smile and think about what a good story all the mud and water would make when we got to the finish line. I’m already looking forward to next year, but I know that having a satisfying race again won’t just happen. I’ll have to stay engaged and keep tending a mindset of contentment and equanimity. The trap of pining away for something different in the future is ever-present, but I’m now confident that with vigilance I can avoid it and have the adventure I’m looking for.   Lead image by: © Fred Marmsater

Starting this Earth Day, we have partnered with Hammerhead and Komoot to challenge you to #SeeTheAdventureAhead and share your natural wonder, however you explore. Use the hashtag #SeeTheAdventureAhead when you share on Instagram, Facebook, and/or Komoot* before May 11th and we’ll plant a tree for every post, with the goal of planting 10,000 trees with Tree Nation. Trees are key pillars of the world for both humans and the environment. They benefit us by purifying water, air and creating better social conditions. They benefit the environment by providing homes for various forms of life, cooling our climate and improving our soil. To celebrate the wonders of our natural world, get out there and share your natural wonder. We'll plant trees through the VCS certified Eden project in Mozambique for each share! *tag Suunto and Hammerhead when you share on Komoot Find places to explore with Suunto heatmaps Learn more about Tree Nation Learn more about Suunto compatible cycling computer Hammerhead Karoo 2 Main image: @runningphotograph

Watch how Philipp and Adrian's project unfolded! Reaching the summit of Mont Blanc took everything Philipp and Adrian had in the tank. They began their climb of the highest mountain in the European Alps at 01:30 AM and, even though they had worked on acclimatization, they suffered on their way up and faced icy conditions. The ski down, involving crossing crevasses, took a brutal three hours. “When we arrived back at the car 11 hours and 30 minutes after we had set out we were both super done,” Philipp says. “We both had headaches and had to travel by car for two and a half hours to Zermatt, sleep for two to three hours and get up at 2 AM to start over again to climb Dufourspitze. “It was crazy, because for many mountaineers just doing one of the highest summits in the Alps is a big achievement, but we climbed seven in five days. For me, it’s still unbelievable because it happened so quickly that it hasn’t really sunk in yet.” The 7 summits project They started their adventure on March 26 at 06:00 AM, first climbing Italy’s Gran Paradiso. The goal was to climb the highest summit in each of the seven alpine nations - Italy, France, Switzerland, Liechtenstein, Germany, Austria and Slovenia - in seven days. However, weather forecasts predicted snow and harsh conditions on the last two peaks, leaving Philipp and Adrian no choice but to do all seven summits in five days, in this order: March 26: Gran Paradiso (4061 m), Italy. March 27: Mont Blanc (4807 m), France.March 28: Dufourspitze (4634 m), Switzerland.March 29: Vorder Grauspitz (2599 m), Liechtenstein.March 29: Zugspitze (2962 m), Germany.March 30: Grossglockner (3798 m), Austria.March 30: Triglav (2864 m), Slovenia. The project was a year in the making and originally involved a team of four, but a sickness and a death in one of the team’s families meant two of the four had to withdraw at the last minute, leaving Philipp and Adrian to scramble to keep the project from collapsing. To avoid piling pressure on themselves, they decided to keep their goal quiet until they reached the summit of Liechtenstein’s Vorderer Grauspitz. Battling the conditions and sleep deprivation They realized they needed to climb all seven summits in five days rather than seven after climbing Vorder Grauspitz and seeing a weather forecast predicting snow in the Alps. At that point, it was full steam ahead, with little time for rest and recovery. They only slept 14 hours over the five days, which included napping in the car - with damp clothes and cold bones - while driving from one mountain to the next. “We had to be really focused because of the route navigation,” Philipp says. “We followed the tracks on our Suunto watches. This helped a lot because it gave us confidence and saved time.” The stats 187 km17,001 m 111h40m All images: © Philipp Reiter

One of the reasons we’ve continued pushing World Vertical Week every year since its inauguration in 2016 is because it brings out the best in our Suunto community. People get outside more and push themselves, and many do some truly big days. The World Vertical Week competition captures some of the best of it. We look forward to scrolling through all the images the community shares and tags via #verticalweek. Thanks to everyone who participated in this spring 2022 edition. As always, we selected three winners who will each receive a Suunto 9 Peak. Congratulations! And the winners are … Everesting the Bastille in Grenoble You can’t get a much bigger day than what @danielott_atalps pulled off in Grenoble, France. He competed in the second edition of the Everstille 2022 and was one of four people who climbed the Bastille hill above the city 33 times, adding to 8848 m, the height of Mt Everest. “I read about Suunto vertical week last year and was fascinated by the concept of trying to accumulate as much elevation as possible,” Daniel says. “I wanted to participate then, but it always fell on the week of my exams, so I couldn't participate. This year, I was thrilled that the Everstille, the everesting race I did, fell in the time frame of the vertical week, so I signed up immediately. “Everestille is a race organized by Tri-Haut, an association based in Grenoble that aims to improve the waste management in the Khumbu Region below Everest. The goal of the race is to run the Bastille, as many times as possible.” Love in the Swedish mountains Mother Nature turned it on for @josefintrogen on a ski trip in the Sälen ski resort in Sweden. It was the first time she participated in World Vertical Week and probably won’t be her last. “We went cross-country skiing and downhill-skiing and it was a perfect weekend with sunshine, snow and what we call ‘Sweden’s fifth season’ or ‘spring-winter’,” Josefin explains. “It basically means there’s still enough snow to go skiing without problems, but warm enough to ski in a base layer only (this weekend it was about +10°C). Every day we bought soup for lunch and made a couch in the snow to enjoy it out in the sun before continuing our tour.” Passionate mum and daughter skimo team Her first Vertical Week, @monivieregg took her six-year-old daughter out into the Bavarian mountains on a skimo tour. The ascent is always challenging because Monika has a small frame and pulling her 20 kg daughter up the mountain behind takes everything she’s got. “We life very close to the Alps and the tour in the pic was at a former ski slope, called Blickner Alm at the Hochfelln,” Monika says. “My daughter really loves skiing uphill and she did a very, very good job downhill. At every carve she did I could hear a ‘hui’, ‘nice’ and ‘yipee’. She had a few falls, but after every one she got up and told me nothing happened, ‘keep going faster I want to ski on’. We both are really satisfied after a tour and we look forward to the next one.”

After the fall edition of World Vertical Week 2021, we were wowed by a 43% jump in participation, but now we are blown away again because we’ve had a 79% participation increase in this edition of World Vertical Week. That means there’s been a 155% increase over the last year. What’s going on people? Can’t get enough of those hills? As we do after every edition of World Vertical Week, we have collected the data, drilled down into it, and looked at who climbed the most and what sports gained the most meters. Read on for the results! Participation This edition, 125,000 people participated. That’s up from 70,000 in the 2021 fall edition, and up from 49,000 in the 2021 spring edition. We’re really impressed by this and wonder if the big increase is because, post-pandemic, races are happening again and more of us have signed up and want to get back into focused training. Big performances We discovered 86 people in the Suunto community climbed more than 10,000 m of ascent over the week. That’s up from 59 in fall 2021, and only nine in spring 2022. Well done you hardcore vert chasers! There were 301 activities recorded that involved more than 3,500 m of ascent. Those are big days out - nice work! During the 2021 fall edition there were only 218, and only 89 in spring 2021. The only way is up! For activities with more than 2000 m of ascent there were 1,183 activities recorded and 7,287 activities recorded that involved more than 1000 m of ascent. Number of activities with more than 1000 m of ascent by activity Ski touring: 2197 (30%)Trail running: 1993 (27%)Cycling: 767 (11%)Running: 682 (9%) Number of activities with over 2000m of ascent by activity Trail running: 354 Ski touring: 290Running: 167Cycling: 134 Austria remains on the throne Once again the alpine nation has come out on top for the highest average ascent per country. This time it’s average was slightly lower than previous edition, but still neck and shoulders above second place winner, Italy. Austria has held first place in this category for six of the last seven editions. It only lost its crown in 2019, falling to fifth place. It also deserves kudos for coming in the top five of five other categories! Go Italy! Italy deserves some love for coming in second place in seven different categories, including the highest average and total ascents per country. Ski touring, mountaineering, trail running, mountain biking, hiking and cycling - Italy recorded the second highest average ascent per country for all of these sports. Mama mia! Average ascent per country Total ascent per country Spain Italy France Austria Average ascent by activity type Top 5 nations in different activity types Ski touring The average ascent for all countries was 916 m. Switzerland, 1102 m Italy, 1015 m France, 1003 m Austria, 955 m Germany, 950 m Mountaineering The average ascent for all countries was 645 m. Austria, 839 m Italy, 753 m Germany, 734 m Poland, 714 m Japan, 676 m Trail running The average ascent for all countries was 437 m. Japan, 978 m Italy, 664 m Portugal, 617 m Malaysia, 590 m Slovenia, 558 m Mountain biking The average ascent for all countries was 359 m. Switzerland, 523,5 m Italy, 523,1 m Slovenia, 487 m Austria, 476 m Spain, 454 m Hiking The average ascent for all countries was 225 m. Malaysia, 457 m Italy, 434 m Slovakia, 418 m Croatia, 412 m Japan, 382 m Nordic skiing The average ascent for all countries was 185 m. Slovenia, 410 m Czech Republic, 369 m Austria, 291 m Poland, 282 m Germany, 264 m Cycling The average ascent for all countries was 181 m. Spain, 406 m Italy, 373 m Portugal, 309 m Switzerland, 276 m Slovenia, 269 m Running The average ascent for all countries was 95 m. Bulgaria, 202 m Ireland, 180 m New Zealand, 168 m Switzerland, 154 m Chile, 149 m Lead image: © Philipp Reiter