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This summer, we want to inspire you to take a new, unknown route and have built Weekend Adventure route collections around major European hubs. We kicked off in June with gravel adventures around Munich and Paris and hiking adventures around Milan and our hometown of Helsinki. For July we have added four more exciting route collections: hikes in Madrid and Berlin and gravel rides in London and Rome! Most routes are within an hour from the city centre and long enough to be split into two day adventures. Adventuring close to home is not only practical and time-efficient; it’s also good for the environment. You don’t always need to travel far to experience something new. So, pack your tent, get your gear and start exploring – the adventure starts here! Scroll down for hikes in Berlin, Helsinki, Madrid and Milan or gravel bike rides in London, Munich, Paris and Rome! Connect with Komoot to get the Weekend Adventure routes on your Suunto The Weekend Adventure collections are hosted by our partner Komoot. Komoot is a platform that lets you find, plan, and share adventures. Personalized route recommendations and inspiration are in the core of Komoot. Suunto is fully compatible with Komoot: Once you have connected the two accounts (go to Suunto app’s “Partner services” section and select “Connect with Komoot”) routes planned with Komoot flow automatically to your Suunto app’s route library and your activities tracked with Suunto go to Komoot. Turn-by-turn guidance and all is included in the sync. Learn more about the various Komoot packages Find tranquility on these hikes in Berlin Just a few kilometres beyond Berlin's city limits, you'll find tranquillity, magnificent landscapes, sparkling lakes and rivers, but also some thrills. In this Collection, we present three hiking Tours that take you to three regions around Berlin. You'll hike along clear waters, discover mystical wetlands and unique, mangrove-like forests. The Tours all have one thing in common: water plays a major role. Two of the hikes can be completed in a day, an overnight stay is recommended for the third one. Enjoy the English countryside on a gravel bike You don’t need to live in the countryside to find fantastic gravel trails. London has a vast network of off-road cycling, with some excellent tracks radiating from the city and transporting you to the serene landscapes of the home counties. The three tours in the London collection can be covered in a day or two: All of them include a convenient midpoint accommodation option, allowing you the flexibility to extend the adventure over two days if desired. Hike in vast forests less than an hour north of Madrid The hiking routes in Madrid take you to the Sierra de Guadarrama National Park and the Sierra Norte region less than an hour north of the city. The area boasts vast expanses of lush forests, fantastic granite formations, mountains that tower over 2,000 metres, important rivers, and impressive limestone ravines. You can complete all the routes in a day if you wish. Otherwise, you can also spread the distance over two days and stay halfway at a refuge or hostel. We’ve included more information in each route description. Ride ancient roads in Rome The gravel cycling routes around Rome venture through the Italian countryside and take you on compacted dirt tracks, ancient paved roads, fast singletrack, and rolling lanes with little traffic. Discover the woods around Lake Bracciano, trace historic routes like the Via Appia Antica, explore the wonders of the Castelli Romani, and pedal along the Regina Ciclarum – the most beautiful cycle path in Lazio – until you reach the seafront and the pine forests of the Roman coast. These Tours are real adventures that require decent fitness and plenty of determination to complete in a day – the distances are between 97 and 179 km. You can also take it easy and split the route so you have more time to fully enjoy these rich natural and historic places. Gravel rides just outside of Munich Get out of the city, leave your stressful week in the city behind with only a few pedal strokes and start your weekend adventure in nature. The green surroundings of Munich are diverse – you circle crystal-clear lakes, dive into bubbling river valleys, enjoy Bavarian country life or taste the specialties of Salzburg. Best of all: A large part of these three journeys take you away from the paved roads on fine gravel paths or exciting single tracks. Mountain hikes close to Milan In this Collection we offer you three truly epic hiking adventures a stone's throw from Milan. Just head north by train or car to quickly reach the foot of the mountains – and what mountains! These three treks are as spectacular as they are demanding. They will take you to some of the most beautiful places outside of Lecco, close to Lake Como. In each tour we point out refuges or other accommodations where you can stop to eat or spend the night, as well as options to shorten the route, if you wish. Explore Paris on a gravel bike In this Collection, you discover the surroundings of Paris in adventure mode. The surroundings of the French capital offer a superb playground for gravel cyclists – this Weekend Adventures Collection is a proof of that! These three cycling routes are rather long, but you can split them in two stages. Two of them make a loop and one is a point to point. However, that is not an issue as you can get back by train. Hike in the national parks just outside of Helsinki Our Helsinki Weekend Adventure Collection features three beautiful hikes accessible from the city. It doesn’t take long to escape the buzz of the city and find yourself immersed in archetypal Finnish landscapes, where the right to roam enables you to explore freely. Two of the hikes explore parts of the spellbinding Nuuksio National Park, with its glistening lakes, serene woodland and rugged terrain. The third hike discovers the quieter Sipoonkorpi National Park and its nature-rich boardwalks. Images by Philipp Reiter

Suunto Vertical comes with detailed outdoor offline maps that are globally free of charge. The new maps build on Suunto’s already advanced route navigation in the Suunto app. Discovering and creating routes is easy with the Suunto app's heatmaps, 3D maps and road surface-type layers and syncing them into a watch is effortless. Now, users have offline maps to consult no matter where they are, offering them greater safety and confidence! In this article, you will learn how to get started with the maps. Getting the maps on your watch You can download the maps on your Suunto Vertical watch using the Suunto app. You don’t need to pay any extra for the maps: simply select the right area for your adventure and download it. The watch has plenty of storage capacity, too: You can download 32GB of maps. As a reference the entire France is 7,47 GB and the entire Canada 15,17GB. Naturally large maps take longer to download so being a bit more specific helps you get the maps on the watch faster. Add wireless network to watch To install offline maps on the watch, connect your watch to a wireless network using the Suunto app: Pair your Suunto Vertical with Suunto app In the Suunto app go to the watch settings (select the watch icon on the top left and then the settings symbol on the top right) Select ‘Wireless networks’ and add a network You can add multiple wireless networks (like home and work) Select the offline map area Go to the map view in the Suunto app and tap ‘+’, the same “plus” you use to create a new route. That will allow you to download new offline maps. Search for the correct map or select it in the country menu. You can still review the selected area on the map before downloading. Connect the watch to the charger Once you have established the connection with a wireless network and selected your preferred map area, you can download the maps on the watch. To start the download, connect the watch to a charger. Using the offline maps on Suunto Vertical Top buttonShort press: Zoom inLong press: Zoom out Middle buttonShort press: Next screenLong press: Zoom/pan options Lower buttonShort press: Navigation options You can use the terrain maps during an activity with a preplanned route or simply see the breadcrumb trail, the path you have already traveled, on the map. Happy adventures! READ MORE Six ways to plan a route for your next adventure How to use avalanche terrain maps Lead image by Maximillian Gierl

The role of a coach is to provide guidance, support, and expertise to help athletes achieve their goals. A coach can be crucial for monitoring progress and providing feedback and adjustments as needed to ensure the athlete is training safely and effectively. A great coach is also a friend and a companion in your journey. A coach motivates you and requires accountability. Overall, a coach helps athletes improve their performance, avoid injury, and reach their full potential. This is also our goal when providing you with Suunto Coach. Suunto app’s Training zone has an AI-based coach that is an integral part of the service. It looks at hundreds of different parameters after each workout, learns how you train, and builds a normal training pattern that evolves from every workout you do. Based on this, it can give you the key highlights of your training, recovery, and progress. It provides insights and suggestions for the current week, so you can adjust your effort level as you go forward. The Suunto coach recognizes areas you are missing in your training this week that you normally are focusing on: Are you lacking volume in your swim workout? Do you push yourself too much with high-intensity runs? The Suunto coach is not trying to push your training in a direction that you are not used to. For example, if you usually do just high-intensity training, the Suunto coach is not going to ask you to focus more on lower-intensity sessions. Suunto coach doesn’t really know what is your goal or if you want to follow some specific training methodology. But what it does, is alert, highlight, and comment when you are exceeding healthy limits or just lacking some training aspects you are used to. Suunto coach is there to keep you on your selected path. Its recommendations and highlights are easy to digest without you needing to dig deep into the data. Now, go to the Suunto app and meet your new coach – the coach already knows you based on your training history!    Lead image by @rsalanova READ MORE Manage your training with Suunto app's Training zone  

If you’ve registered for one or more of the five races in the Nordic Gravel Series starting this June you’ve come to the right place. We’ve put together a series of articles that’ll help you compete and have a blast. With races held in Finland, Sweden and Norway, it’s the largest gravel series in the Nordics. With a focus on providing fun, inclusive events, each event is open to beginners and seasoned riders, alike. In this series, we’ll look at how to physically and mentally prepare for the race, some specific workouts and drills that will help you progress, race day tips, and more. This first article introduces the world of gravel racing and the base training phase. Christian competing at the Atlas Mountain Race in Morocco, 2019. © Lian van Leeuwen/Atlas Mountain Race Your guide: the athlete-entrepreneur Suunto ambassador and former road cycling pro, Christian Meier fell in love with bikes as a teenager in Canada. Coming from a hardworking family, he put in long hours in the saddle and eventually competed in Tour de France and Giro d'Italia. Now he lives in Girona, Spain where he runs a handful of businesses and continues to push himself as an allround cyclist and ultra runner. Welcome to gravel Gravel cycling is a fast-growing discipline of cycling that takes riders off the tarmac and onto unpaved roads. It’s a hybrid of road and mountain biking, combining elements of speed, endurance, and technical riding. If you're looking for a new type of race to compete in, or simply want to try something new, the races offered by the Nordic Gravel Series will offer adventure, fun, community, competition and challenge. “Having spent time on the gravel in Norway I think the Nordics have probably some of the best gravel riding around,” Christian says. “There is so much diversity in topography and the people truly live for the outdoors, add in those never-ending summer nights and it adds up to something quite unique and special.” © Nordic Gravel Series Know why you’re entering Entering the Nordic Gravel Series doesn’t have to be about winning. In fact, gravel cycling races are often less competitive than traditional road races, making them a great opportunity for cyclists to connect with one another and have fun. “Gravel races tend to offer something for everyone as the scene tends to be more experiential than purely performance-based as you may get in road cycling,” Christian says. “Many of the gravel races these days have a festival feel with food, drinks and music around the events.” Before building your training plan, ask yourself what you want to achieve. Are you entering to race competitively or to have an awesome experience? Is it just about finishing the race or do you have a finishing time you’d like to achieve? The answer will determine how much training volume and intensity you’ll need to complete before race day. Base, build and taper phases Gravel cycling races can be physically demanding, with long hours in the saddle over rough terrain. To prepare for his races Christian follows a base, build and taper training structure. “For me, it’s all about having the biggest aerobic engine possible,” he says. “This engine is what allows you to push the big watts or to feel comfortable and have an enjoyable time if you are just there to enjoy with your friends.” © Nordic Gravel Series Design your training plan Ideally, you’ll allow yourself about five to six months of training before the race. Most of that will be the base training phase, then the build training phase, and finally two or three weeks to taper before the race. Sit down and write it down. Assess the following: Your fitness level Before you begin your training, take some time to assess your current fitness level. This will help you determine what type of training is necessary to help you reach your goals and prepare for the race. Your Suunto watch can help you assess your fitness and find the right training zones. Learn more about testing your fitness with Suunto here. Any work or family commitments It’s important to create a realistic, doable training plan that works with your circumstances and current fitness and experience level. Your goal and what level of training is required to achieve it Do you want to win it all, are you gunning for a particular time, or are you there for the experience? If you are working with a coach – or want to find a ready made training plan – check out TrainingPeaks. Workouts planned there are synced to your Suunto watch for real time guidance. Base phase The base training period is the foundation for your race preparation. This period lasts about eight to 12 weeks, and the focus is on increasing your endurance, stamina and overall fitness. During this time, aim to ride four to five times a week, with one or two of those sessions being longer, endurance rides about three hours if your motivation is to have fun and four or more if your aim is to compete. Focus on building your endurance and stamina. This can be done by doing long, steady-state rides (zone two training zone) on gravel roads, trails or on the tarmac if that’s what’s easily accessible. Build in longer rides on the weekend. Try to fit in two big base fitness days a week. During the week when you have less time Christian recommends focusing on quality sessions. On Tuesday and Thursday do some steady state work.Your effort should feel like you are pushing but can maintain the duration of the effort comfortably. Here's a starting suggestion: do a 15 min warmup, 2 x 20 minute intervals with a 10 minute recovery, then a 10- 15 minute cool down. "You want to feel like you have worked hard but that you could have done more" Christians says. "For the racer, make it 3 x 20 minutes. I would save any high intensity training for the build phase (covered in the second article of this series). Zone two training is the best bang for your buck for improving your aerobic engine.” Include hills in your training. But don’t overdo it at this point. Add in one session a week of off-the-bike strength training, such as core stability exercises and weight lifting, to build overall strength and prevent injury. Monitor your progress and recovery With a Suunto GPS sport watch, like the sleek and powerful Suunto 9 Peak Pro, you can record all your training sessions and monitor your progress. Are you hitting your targets? Are you giving enough time to recover between sessions? Is your power improving? Your watch will tell you and keep you on track. Prepare your bike During the base phase, take time to study the race course and prepare your bike. “Six months out from a race I like to get a good idea of what the course will be like: the amount of climbing, and surface conditions would be key to understand,” Christian says. “These will inform me of two important factors: gearing and tire selection. Both can have a huge effect on your race. Too small gearing on a flat course and you could find yourself spinning out when you’re in a group and pushing the pace. Likewise, too big gearing on a hilly course could find you pushing too hard on the climbs, sapping power from your legs over the course of a long day. Take time to think this through.” Look out for the second article in our series about preparing for the Nordic Gravel Series. We’ll dive into how to build power, improve your technical skills and more! Lead image: © Nordic Gravel Series

Get a detailed overview of your training in Suunto app’s new Training Zone! A progressive training load with adequate recovery and ways to follow progress will lead to a successful adventure or race. Suunto is your daily companion to enhance your performance. The new training toolset in Suunto app’s Training zone is vast. Read on and learn what’s available. We are sure you will find your new favorite dataset to analyze your training and follow your progress. To ensure you have the latest Suunto app version update your iOS app in App Store and Android app in Google Play.   Four new ways to look at your training Am I training smartly? Is my training load progressive? Do I have the right intensity mix? What type of impact do my workouts have?   Training load The training load theme in Suunto app’s Training zone gives you a good overview of this week’s training load compared to a six-week average. You will also see the daily training load split and the split by activity type. All of this will help you understand your overall physiological load and how much more you can – and should – still do this week. The value of following your physical load weekly with comparisons to your long-term baseline is that you can look at this as a goal for the week. To gain some fitness, you might want to slightly increase the load for the week. To ensure recovery, keep the load level lower than your average. Training intensity Are you really doing both easy base training and higher intensity? Or is your training piling up in a single intensity zone, like tempo work in zone 3? The new Training intensity theme in Suunto app will help you understand your training better as you will see both the weekly intensity distribution and the six-week averages. The workout intensity totals can be viewed as heart rate, pace, running power, and cycling power zones. You can set your sport-specific training zones in your Suunto watch based on heart rate, pace and power. Suunto is following a five-zone model where your anaerobic threshold is at zone 4 /5 limit. You can find your correct training zones with a lab or a field test. SuuntoPlus Sports apps like the Anaerobic threshold test and the Functional threshold power test will guide you through a field test session.     Learn more about intensity zones. Training volume The sports you have done during the week are shown with duration, distance, load, and ascent. Sports are also grouped to give an overview of each type of sport i.e. running includes running, treadmill, and trail running. Volume is compared with your six-week average. As you follow your training volume, you can now easily ensure that you meet the numbers for your key sports any given week: It might be that as a trail runner, you want to get 3000 meters of ascent each week, or as a cyclist, ride 200 kilometers weekly. Your six-week average will help you match your personal benchmark. Training impact Suunto app’s Training impact is a new tool that helps you understand your training model and the physiological systems you are targeting. This will help you understand if you are doing what you were planning to do – and if you are missing something in your training. Training impacts are defined as cardio and muscular impacts. Each workout gets assigned an impact such as “Aerobic” or “Speed & Agility”. Cardio impacts are based on workouts intensity, load, and duration. Muscle impacts are based on activity type. The training model is identified based on your workout intensity distribution such as Polarized (most activities on low and high intensities, less in the middle), Sweet spot (training mainly between aerobic and anaerobic thresholds), and Base training (most workouts are in zones 1&2).   In addition to the current week, you will see the six-week average for your training impact. As with other training insights, the impacts are illustrated with long-term reference. If your normal training week has two aerobic sessions, one VO2 max session and two strength sessions, and on Friday you are still missing those aerobic sessions, you know what to focus on during the weekend. This will help you check all the boxes. Training impact is currently available on Suunto app for Android. Coming soon to iOS as well!        Lead image by Roger Salanova   READ MORE Get feedback from the Suunto coach Test your fitness with Suunto Plan your interval workouts with Suunto app Unlock your interval training and watch your running improve

トレイルランニングでは、ロードランニングとは違う力が求められます。 登りで心拍数が上がる。下りで脚に負担がかかる。テクニカルな路面でリズムが崩れる。レース後半になると、登り返しで思うように脚が動かない。こうした場面に強くなるには、ただ距離を走るだけでなく、目的に合わせたトレーニングを取り入れることが大切です。 インターバルトレーニングは、トレイルランナーにとって効果的な練習方法のひとつです。短い時間で負荷を高めながら、登りの走力、心肺機能、ペース維持力、下りの技術を鍛えることができます。 この記事では、トレイルランナーにおすすめの3つのインターバルトレーニングメニューを紹介します。 ▶︎関連記事：トレランにおすすめのGPSスマートウォッチとは？必要な機能と選び方 目次 トレイルランナーにインターバルトレーニングが必要な理由 始める前に確認したいこと メニュー1：VO2max向上インターバル メニュー2：閾値インターバル メニュー3：下りインターバル Suuntoウォッチでインターバルトレーニングを管理する どのくらいの頻度で行うべき？ Suuntoウォッチでトレイルランの練習をもっと計画的に まとめ｜登り・閾値・下りを鍛えて、トレイルランをもっと強く トレイルランナーにインターバルトレーニングが必要な理由 トレイルランでは、一定ペースで走り続ける場面ばかりではありません。 登りでは心拍数が上がり、下りでは脚への衝撃が増え、路面状況によってペースも変わります。だからこそ、トレイルランナーには「強く走る時間」と「回復しながら動き続ける時間」を繰り返す練習が役立ちます。 登りで心拍数が上がりやすい 登りでは、スピードが遅くても心拍数が大きく上がることがあります。 インターバルトレーニングで高い心拍ゾーンに入る練習をしておくと、登りでの負荷に慣れやすくなります。特に短い登りやレース中の急な登り返しでは、心肺機能の余裕がパフォーマンスに影響します。 レース後半の登り返しに強くなる トレイルレースでは、下った後に再び登る場面があります。 脚が疲れた状態で登りに入ると、ペースが落ちやすくなります。登りとリカバリーを組み合わせたインターバルを行うことで、疲労した状態でも動き続ける力を鍛えやすくなります。 下りはスピードだけでなく技術も必要 トレイルの下りでは、心肺機能よりも技術や集中力が重要になることがあります。路面を読む、接地を安定させる、ブレーキをかけすぎない、リズムを保つ。こうした下りの動きは、実際の地形で繰り返し練習することで身につきやすくなります。 始める前に確認したいこと インターバルトレーニングは負荷が高い練習です。 疲労が残っている日や、筋肉痛が強い日は無理に行わないようにしましょう。良いインターバル練習を行うには、前のトレーニングからしっかり回復していることが大切です。疲れているときは、予定していたメニューを延期する判断も必要です。 20分続けて走れるようになってから始める インターバルトレーニングは、まず20分程度を無理なく走れるようになってから始めるのがおすすめです。走り始めたばかりの場合は、ジョギングやハイキングを組み合わせて、基礎体力を作ることを優先しましょう。 心拍ゾーンを確認しておく インターバルトレーニングでは、感覚だけでなく心拍数も参考になります。 Suuntoウォッチでは、心拍数や心拍ゾーンを確認しながら走ることができます。VO2max向けの高強度メニューなのか、閾値付近で粘るメニューなのかによって、目安にする強度が変わります。 心拍ゾーンの基本はこちらの記事でも解説できます。 ▶︎関連記事：心拍ゾーンとは？ランニングトレーニングでの使い方 ウォッチにワークアウトメニューを入れておく 時間や本数が決まっているインターバルは、ウォッチで管理すると走りに集中しやすくなります。 Suuntoアプリでワークアウトメニューを作成してウォッチに同期しておけば、ウォームアップ、インターバル、リカバリー、クールダウンを手元で確認しながら進められます。 ▶︎関連記事：インターバルトレーニングのやり方｜ランニング向けワークアウトをSuuntoアプリで作成する方法 メニュー1：VO2max向上インターバル VO2max向上インターバルは、心肺機能を高めたいトレイルランナーにおすすめのメニューです。登りで強い負荷をかけることで、レース中の急な登りやペースアップに対応しやすくなります。 目的 このメニューの目的は、VO2maxの向上です。 高い強度で走る時間を作ることで、心肺機能に刺激を入れます。登りで行うとスピードを出しすぎなくても心拍数を上げやすく、トレイルランニングに近い負荷を作りやすくなります。 強度の目安 最大心拍数の約90％を目安にします。 かなりきつい強度ですが、全力疾走ではありません。後半の本数でもフォームを崩さず、同じくらいの負荷で走れるペースを意識しましょう。 メニュー例 ウォームアップ：20分 最初の15分はゆっくり走ります。その後、1分だけ少し強めに走り、1分ゆっくり走って回復します。これを2回ほど行い、最後に2分ゆっくり走ってからインターバルに入ります。 インターバル：4分 × 4〜6本 4分間、登りを高強度で走ります。リカバリーは2分です。止まらずに、ゆっくりジョグまたは歩きで動き続けます。 初めて行う場合は4本から始めましょう。慣れていてコンディションが良い場合は5〜6本まで増やせます。 クールダウン：10〜15分 インターバル後は、10〜15分ほどゆっくり走るかジョグをして身体を落ち着かせます。 実施場所 できれば、走り続けられる緩やかな登りで行います。 長い登りがある場合は、登りで4分走り、2分ゆっくり下る、または歩いて戻る形で行えます。長い登りがない場合は、登りを含む周回コースを使うと実施しやすくなります。 ポイント 1本目から飛ばしすぎないことが大切です。 すべての本数で同じ距離、または少しずつ長い距離を走れるくらいのペースが理想です。最初だけ速く、後半に大きく落ちる場合は、設定ペースが速すぎる可能性があります。 メニュー2：閾値インターバル 閾値インターバルは、登りで粘る力を高めたいトレイルランナーにおすすめです。 VO2max向上インターバルよりも少し低い強度で、長めの時間走ります。レース中に「きついけれど維持できる」強度を保つ練習になります。 目的 このメニューの目的は、閾値付近で走る力を高めることです。 トレイルレースでは、長い登りを一定の負荷で進む場面があります。閾値インターバルを取り入れることで、登りでのペース維持力や疲労耐性を鍛えやすくなります。 強度の目安 最大心拍数の約82〜87％を目安にします。 VO2max向上インターバルほどきつくはありません。乳酸で脚が重くなるような強度ではなく、呼吸は弾むけれどコントロールできる強度を意識します。 メニュー例 ウォームアップ：20分 15分ゆっくり走り、その後1分やや強め、1分ゆっくりを2回ほど行います。最後に2分ゆっくり走ってからインターバルに入ります。 インターバル：8分 × 3〜6本 8分間、登りまたは起伏のある道を一定の強度で走ります。リカバリーは2分、またはスタート地点までゆっくり下る時間を使います。 初めての場合は3本から。慣れているランナーは最大6本を目安にします。 クールダウン：10〜15分 最後は10〜15分、楽なペースで走って終了します。 実施場所 長い登り、または登り下りを含む周回コースがおすすめです。 同じ坂を登って下る形でも構いません。トレイルレースでは、下ったあとに再び登る場面が多いため、下りを挟んで次の登りに入る練習にもなります。 ポイント 最後にスプリントしないことが大切です。 このメニューは、ゴール前の全力走ではなく、一定の負荷を保つ練習です。後半まで同じペースで走れるように、最初からコントロールして入りましょう。 メニュー3：下りインターバル 下りインターバルは、トレイルの下りに自信をつけたいランナーにおすすめです。 このメニューでは、心拍数を上げることよりも、下りの技術、集中力、リズムを高めることを重視します。 目的 目的は、下りの走り方を上達させることです。 下りでは、スピードだけでなく、足の置き方、視線、バランス、ブレーキのかけ方が重要になります。短い下りを繰り返すことで、路面を読む力や安定した接地を身につけやすくなります。 強度の目安 心拍数よりも、集中して安全に走れるスピードを優先します。 転倒リスクが高いテクニカルな下りでは、無理にタイムを狙わないようにしましょう。慣れないうちは、走りやすい斜面で行うのがおすすめです。 メニュー例 ウォームアップ：10〜15分 平坦または緩やかな道で身体を温めます。 インターバル：下り最大2分 × 6〜7本 まずゴール地点を決め、そこからゆっくり歩いてスタート地点まで登ります。 1本目は余裕のあるペースで下ります。2本目以降は、フォームを崩さない範囲で少しずつスムーズに走ることを意識します。毎回タイムを確認しながら、無理のない範囲でリズムを上げていきます。 クールダウン：5〜10分 最後に5〜10分、ゆっくり走って終了します。 実施場所 レースを予定している場合は、レースに近い路面を選ぶと実践的です。 岩場、ぬかるみ、急斜面、根の多い道など、レースで出てくる地形に近い場所で練習できると効果的です。ただし、安全に走れる範囲で行いましょう。 ポイント 短く集中して行うことが大切です。 下りの練習は、集中力が切れると転倒や捻挫につながりやすくなります。疲れてきたら本数を減らし、無理に続けないようにしましょう。 Suuntoウォッチでインターバルトレーニングを管理する インターバルトレーニングでは、時間、心拍数、リカバリー、本数を確認しながら走ることが重要です。 Suuntoウォッチを使えば、トレーニング中に心拍数やペース、ラップ、時間を手元で確認できます。Suuntoアプリで作成したワークアウトメニューをウォッチに同期しておけば、走っている最中に次のステップを確認しやすくなります。 心拍ゾーンで強度を確認する VO2max向上インターバルでは高い心拍ゾーン、閾値インターバルではやや高い心拍ゾーンを目安にします。 感覚だけでなく心拍数を確認することで、強度が高すぎる、または低すぎることに気づきやすくなります。 ラップや距離でペースの落ち方を見る 同じ4分間でも、1本目と最後の本数で進んだ距離が大きく違う場合は、最初のペースが速すぎた可能性があります。 アクティビティ後にSuuntoアプリでラップや心拍数を振り返ることで、次回の設定を調整しやすくなります。 トレーニング後は回復も確認する 高強度トレーニングの後は、回復を確認することも大切です。 睡眠、HRV、トレーニング負荷、疲労感を見ながら、次のポイント練習までの間隔を調整しましょう。 ▶︎関連記事：HRVとは？心拍変動を理解してトレーニングの回復を最適化する方法 どのくらいの頻度で行うべき？ インターバルトレーニングは、毎日行う練習ではありません。 週に1回程度から始め、慣れてきても高強度のポイント練習は週1〜2回を目安にすると続けやすくなります。トレイルランでは、ロング走、イージーラン、筋力トレーニング、休養とのバランスも大切です。 初心者は1メニューだけで十分 トレイルランを始めたばかりの方は、いきなり3種類すべてを行う必要はありません。 まずは閾値インターバルや短めの坂道インターバルから始め、身体の反応を見ながら少しずつ取り入れましょう。 レース前は目的に合わせて選ぶ 登りが多いレースならVO2max向上インターバルや閾値インターバル、テクニカルな下りが多いレースなら下りインターバルを取り入れるなど、目標レースに合わせて選ぶと実践的です。 Suuntoウォッチでトレイルランの練習をもっと計画的に トレイルランニングでは、登り、下り、起伏、路面変化など、ロードとは違う負荷に対応する力が必要です。 Suuntoのスポーツウォッチは、心拍数、GPS、ルートナビゲーション、クライムガイダンス、トレーニング負荷、リカバリー確認など、トレイルランナーの練習とレースをサポートする機能を備えています。インターバルトレーニングを計画的に取り入れたい方は、SuuntoアプリとSuuntoウォッチを活用して、自分の走りを確認してみてください。 ▶︎関連記事：インターバルトレーニングのやり方｜ランニング向けワークアウトをSuuntoアプリで作成する方法 まとめ｜登り・閾値・下りを鍛えて、トレイルランをもっと強く トレイルランナーにとって、インターバルトレーニングは登りの走力、心肺機能、ペース維持力、下りの技術を高めるために役立ちます。 VO2max向上インターバルでは高い強度に慣れ、閾値インターバルでは登りで粘る力を鍛え、下りインターバルでは安全に速く下るための技術を磨きます。 大切なのは、疲れている日に無理をしないこと、最初から飛ばしすぎないこと、目的に合わせてメニューを選ぶことです。 Suuntoウォッチで心拍数や時間、ラップ、回復状態を確認しながら、自分に合ったペースでトレイルランの練習を続けていきましょう。 ▶︎Suuntoのランニングスポーツウォッチを見る