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Bike adventurer Sami Sauri is no stranger to navigating on her bike. Currently she is working on guidebooks on gravel rides on the Spanish island of Fuerteventura. She is using komoot to plan the routes and her Suunto 9 to navigate and track them. ”I have several favorite features on komoot. For all users the highlights, that show community generated points of interest, and the way types, that show different surfaces, are some of the main things for planning routes,” Sami says. “And for the premium users the multi-day planner, dynamic weather forecasts and the collections are so good!” With komoot you can choose and plan where to go either on a desktop or at the trailhead on your mobile device – and sync the planned route to your Suunto for navigation. Read on to learn more!   First things first: establish the connection To get set up, simply connect your komoot profile with the Suunto app: Go to your profile on Suunto app and select ‘komoot’ under ‘Partner services’. Select ‘Connect with komoot’ and sign into your komoot account and allow requested permissions to connect. As soon as you have connected the two accounts the sync is automatic both ways: your activities that are tracked with your Suunto are synced to komoot and the routes created on komoot are available on your route library on Suunto app. Find routes on komoot  You can find a huge collection of pre-planned routes on komoot. You can search activity specific routes in a preferred location, use the routes your friends have shared or check out curated collections of routes for different themes or locations. Some examples of location and activity specific collections are “Best mountain hikes in Haute-Savoie” and Sami's own "Fuerteventura Gravel Route Guide". The themed collections can cover topics like “Long-distance hiking trails”.   Plan your own routes on komoot First of all, komoot’s route planning is sport specific. When you are planning a route from point A to point B, you are likely to get different results depending on the activity type you choose. For example, for a bike tour you can select between road cycling, bike touring, gravel riding, mountain biking and enduro mountain biking. As the type of riding changes, so does the route it follows. While planning a route you can view user generated, sport specific highlights on the map that you can include on your route when planning. You can also select POIs, like campgrounds, restaurants etc., to be visible on the map when planning. Additional nice details include topics like a surface type overview, altitude profile and a dynamic weather forecast: Simply select the time when you want to start your tour and the weather forecast is updated accordingly. That’s quite useful with temperatures in the mountains and wind for a road cycling tour, for example. Other useful features include sharing route plans with friends, planning multi day itineraries and creating your own route collections.   Navigate with your Suunto Once you have created a route (called a ‘tour’ in komoot language) it will automatically be synced to your Suunto account. To use it for navigation switch the ‘use in watch’ toggle on and sync your watch with the Suunto app. A key benefit for creating routes for your Suunto on komoot is turn-by-turn navigation: When navigating, the watch will alert you about an upcoming turn. This makes the navigation experience more enjoyable, as you don’t need to keep an eye on the navigation screen to see which way to take. There is one alert 100 meters before a turn and one at the turn. (komoot's turn alerts are shown on Suunto 9, Suunto 7 and Suunto 5 watches. With Spartan family no direction is shown, there is only an alert that you need to turn.) You will get a free map region on komoot when you connect your accounts and can start using the turn-by-turn navigation for routes in that region. When buying a new Suunto watch you will get additional two free map regions from komoot as part of Suunto Valuepack! Learn more about komoot at komoot.com. Multi-day planner, personal collections, on-tour weather, sport-specific maps and worldwide offline maps are komoot premium features. Action images by Sergio Villalba   Watch now: Getting started with komoot     Read more Six ways to plan a route for your next adventure

「ゴールが追いかけてくるランニング大会」と聞いて、どんなレースを想像しますか？Wings for Life World Run（ウィングス・フォー・ライフ・ワールドラン）は、決められた距離を走ってゴールを目指す一般的な大会とは仕組みが異なります。参加者が世界同時にスタートし、その30分後に動き始める「キャッチャーカー」に追いつかれた地点が、一人ひとりのゴールになります。 大会名やキャッチャーカーという言葉を初めて知った人にも分かるよう、まずレースの目的とルールを解説します。そのうえで、目標距離の決め方から練習、当日の準備まで、長く走り続けるための9つのポイントを紹介します。 Wings for Life World Runに向けて走るランナーたち。Photo: Craig Kolesky 目次 Wings for Life World Runとは？ キャッチャーカーとは？ 日本から参加するには 長く走るための9つの練習ポイント 1週間の練習例 大会当日の準備 Ghost RunnerとSuunto Runを練習に活用する まとめ Wings for Life World Runとは？ Wings for Life World Runは、脊髄損傷の治療研究を支援するためのチャリティーランイベントです。世界各地の参加者が同じ瞬間に走り始め、ランナーだけでなく、歩く人や車いすの参加者、初めてイベントに挑戦する人も一緒に参加できます。公式発表では、参加費の全額が脊髄研究に充てられます。 大きな特徴は、5kmやフルマラソンのような固定されたゴールがないことです。競うのは「何分で走り切るか」ではなく、「追いかけてくるゴールに捕まるまで、どこまで進めるか」。自分の体力や経験に合わせて目標を決められるため、距離の違う参加者が同じレースを楽しめます。 キャッチャーカーとは？「動くゴール」の仕組み 距離や速さにかかわらず、追いつかれた場所が一人ひとりのゴールになります。Photo: Craig Kolesky キャッチャーカー（Catcher Car）は、参加者を後ろから追いかける「動くゴール」です。全員がスタートしてから30分後に追走を開始し、徐々に参加者へ近づきます。キャッチャーカーに追いつかれた時点で、その人のレースは終了。そこまでに進んだ距離が記録になります。 会場型のレースでは実際の車が追走し、公式アプリで参加する場合は、アプリ内の「バーチャルキャッチャーカー」が音声で接近を知らせます。つまり、キャッチャーカーから逃げ切るレースではありません。いつか追いつかれることを前提に、自分が目標とする距離までペースを保つことが楽しみ方の中心です。 初めての人はここを押さえよう：速い人だけの大会ではありません。30分間のランやウォークを目標にすることも、ハーフマラソン以上を目指すこともできます。自分でゴール距離を設定できるのが、この大会の面白さです。 日本から参加するには 参加方法や開催地は年によって変わるため、まず公式サイトの開催地一覧を確認しましょう。近くに会場型のイベントがない場合でも、公式アプリを利用するApp RunやApp Run Eventが用意されている年は、日本の身近なコースから参加できます。 アプリ参加では、スマートフォンのGPSと音声案内を使います。事前に最新版のアプリをダウンロードし、位置情報とバッテリー設定を確認したうえで、Preparation Run（準備走）を試しておくと安心です。日本でのスタート時刻は開催年の公式案内で必ず確認してください。 キャッチャーカーに追いつかれるまで長く走る9つの練習ポイント 仲間と目標や練習内容を共有すると、無理のないペースを保ちやすくなります。Photo: Craig Kolesky この大会では、目標距離によって必要なペースと走行時間が変わります。一般的な持久力トレーニングをすべて詰め込むのではなく、「自分が目指す距離まで、無理のないペースを維持する」ことから逆算しましょう。 1．目標距離と必要ペースを決める 最初に「何kmまで進みたいか」を決めます。公式のGoal Calculator（目標計算ツール）を使うと、目標距離に必要な平均ペースと走行時間の目安を確認できます。 例えば、普段5kmを走っている人がいきなり大幅な距離更新を狙うと、前半のオーバーペースにつながりやすくなります。現在の走力から少し背伸びする目標と、体調が良くない日の控えめな目標を用意しておくと、当日も冷静に走れます。 2．大会で走る路面に慣れる アスファルト中心のコースを選ぶなら、練習でもロードを走り、着地の感覚や脚への負担に慣れておきましょう。普段トレイルを走る人がロードへ移ると、同じ動作の繰り返しでふくらはぎや足裏に負担を感じることがあります。 一方、アプリでトレイルを走るなら、急な登りやテクニカルな区間が少なく、GPSを受信しやすいコースが適しています。安全を最優先し、道路横断が多い場所、トンネル、深い森などは避けましょう。 3．週1回、短いスピード練習を取り入れる 目標ペースに余裕を持たせるには、インターバルやファルトレクのように速い区間とゆっくりした区間を交互に走る練習が役立ちます。最初は「ややきついペースで3分、ゆっくり3分」を3〜4回ほど繰り返すところから始めましょう。 高強度の練習は毎日行う必要はありません。十分にウォームアップし、痛みや強い疲労がある日は中止してください。具体的な組み立て方は「インターバルトレーニングのやり方」も参考にできます。 4．週1回のロング走で時間への耐性をつくる 目標距離に必要な時間を確認し、それに近い時間を低強度で動き続ける練習を段階的に増やします。ペースは会話ができる程度を基本にし、毎週距離を大きく伸ばすのは避けましょう。 長く走るほど速くなるとは限りません。楽な強度を守ることで、フォームを崩さず長時間動く感覚や、補給のタイミングを試せます。詳しくは「ロング走・LSDの効果と正しいやり方」をご覧ください。 5．短い流しでフォームと動きを整える 低強度のランニングだけでは動きが単調になりやすいため、体調がよい日はランの中盤または終了前に、10〜15秒の「流し」を4〜6本加えてみましょう。全力疾走ではなく、姿勢を保ったまま滑らかにスピードを上げ、各本の間は十分に回復します。 疲れてフォームが崩れる場合は行いません。目的は追い込むことではなく、脚の回転と走りのリズムを整えることです。 6．足裏・ふくらはぎ・体幹を補強する カーフレイズ、片脚立ち、スクワット、ヒップリフトなど、特別な器具がなくてもできる補強を週1〜2回行います。ロードを長く走るためには、同じ動作を繰り返しても姿勢を保てる筋力が重要です。 原文では裸足ランニングも紹介されていますが、慣れていない人が急に取り入れると足裏やアキレス腱への負担が増えます。裸足で走ることを必須とせず、まずは安全な補強運動から始めましょう。 7．股関節と足首の動きを保つ 長時間同じ姿勢で走ると、股関節や足首の動きが小さくなり、フォームが崩れやすくなります。ランニング前は脚振りやランジなどの動的ウォームアップ、終了後は呼吸を整えながら軽いストレッチを行いましょう。 強く伸ばせば効果が高まるわけではありません。痛みのない範囲で続け、違和感が残る場合は休養や専門家への相談を優先します。 8．仲間と練習し、無理のないペースを覚える Wings for Life World Runは、世界中の参加者と同じ目的を共有するイベントです。友人や家族と会話できるペースで走る日は、低強度を守りやすく、練習も続けやすくなります。 ただし、相手のペースに無理に合わせる必要はありません。速さが違う場合は時間と集合場所を決め、それぞれのペースで走る方法もあります。 9．本番と同じ時刻・装備・補給を試す 世界同時スタートのため、日本では普段と異なる時間帯に走る可能性があります。開催年の時刻を確認し、可能であれば同じ時間帯に練習して、食事、暑さや暗さ、交通量の違いを把握しましょう。 60〜90分を超えて走る予定なら、水分や補給食をいつ、どの程度取るかも練習で試します。初めて使うシューズや補給食を本番で試すのは避け、天候と自分の発汗量に合わせて調整してください。 初心者向け・1週間の練習例 次は、すでに週2〜3回走る習慣がある人を想定した一例です。すべてを行う必要はありません。走歴、体調、目標距離に応じて休養日を増やし、距離や時間は段階的に調整してください。 曜日 内容 ポイント 月 休養 睡眠と疲労回復を優先 火 イージーラン30〜45分 会話できる強度 水 補強とモビリティ20〜30分 足首・股関節・体幹を中心に 木 インターバル 3分やや速く＋3分ゆっくり×3〜4回 金 休養または軽いウォーク 疲労があれば完全休養 土 イージーラン30分＋流し4本 流しは全力にしない 日 ロング走60〜90分 目標に合わせて少しずつ延長 大会当日に慌てないための準備 アプリで参加する場合は、前日までにスマートフォンのGPS、位置情報、バッテリー設定を確認し、実際のコースで準備走を行います。トンネルや高い建物、木が密集した場所ではGPSが不安定になる可能性があるため、見通しがよく、安全に走れる周回または往復コースを選びましょう。 公式アプリとスマートフォンを最新版にする スマートフォン、ウォッチ、イヤホンを十分に充電する 交通規則を守り、画面を見ながら走らない 天候、気温、日没時刻を確認する 必要な水分、補給食、ライト、反射材を用意する 体調不良や危険な天候では参加を見合わせる 大会の仕様、アプリの操作、開始時刻は更新されることがあります。参加年の公式ヘルプを確認してください。 Ghost Runner(ゴーストランナー)とSuunto Runを練習に活用する キャッチャーカー方式では、前半に飛ばしすぎず、目標距離に必要なペースを安定して刻むことが大切です。Suuntoウォッチでランニングを記録すると、ペース、心拍数、心拍ゾーン、距離、経過時間を確認できます。練習後はSuuntoアプリで負荷と回復の傾向を振り返り、ロング走や高強度セッションが続きすぎていないか確認しましょう。 目標ペースを身体で覚える練習には、SuuntoPlusの「Ghost Runner（ゴーストランナー）」も活用できます。設定したペースで走る仮想ランナーに対し、自分がどれくらい先行または遅れているかをウォッチ上で確認できる機能です。速く走るためだけでなく、ロング走の序盤でペースを上げすぎないためにも役立ちます。 Ghost Runnerはキャッチャーカーを再現する機能ではありません。大会の公式アプリとは別に、目標ペースを一定に保つ練習を支える機能として使います。利用できる機種や操作方法は更新される場合があるため、SuuntoアプリのSuuntoPlus Storeとウォッチの最新ソフトウェアを確認してください。 数値は他の人と比べるためだけのものではありません。同じコース、同じ程度のペースでも心拍が高い日は、暑さや疲労の影響が考えられます。「ランニングのトレーニング負荷を管理する方法」も参考に、休養を含めて計画してください。 ランニングに特化した軽量スポーツウォッチ「Suunto Run」は、Ghost Runner、構造化ワークアウト、デュアルバンドGPS、トレーニング負荷や回復の記録に対応しています。目標ペースをつかむ日々の練習から、Wings for Life World Run本番のペース・距離・心拍の記録まで、一貫して振り返りたいランナーに適した選択肢です。 まとめ｜自分で決めたゴールまで、世界と一緒に走ろう Wings for Life World Runは、固定されたゴールへ向かうのではなく、後ろから迫るキャッチャーカーに追いつかれるまで進むチャリティーランです。大会名を初めて聞いた人でも、短いランやウォークから参加できます。 まず目標距離と必要なペースを確認し、低強度のラン、短いスピード練習、ロング走を無理なく組み合わせましょう。Suunto RunとGhost Runnerを使ってペース感覚を磨き、心拍やトレーニング負荷を振り返れば、自分に合った練習量と当日のペース配分を考える材料になります。 Suunto Runで、目標ペースを自分のものに 軽量設計とランニング専用機能で、日々のペース走から大会までサポートします。 Suunto Runを見る

Training for the Wings for Life World Run is now fun and easy with the Catcher Car training feature available on Suunto 5 and Suunto 9 watches. Wings for Life World Run is a unique race that raises funds to find a cure for spinal cord injury. There is no finish line. Instead, you start with thousands of people worldwide at the same time, running as far as you can before the Catcher Car passes you.   The training feature enables users to train against a digital version of the iconic Catcher Car, so you’re ready to take on the real thing come race day. You’ll see how far back the Catcher Car is, and the estimated distance and time duration left before it catches you. Like Suunto ambassador Ryan Sandes,you can also use it on race day to know how far behind you the virtual Catcher Car is. “Being chased by the Catcher Car anywhere, anytime thanks to this new watch feature is going to add an exciting new dimension to training!” Ryan says.   How to use the Suunto training feature The virtual Catcher Car begins pursuit 30 minutes after you start, gradually speeding up as it tries to catch you. As you run, you can see how far back it is, and the estimated distance and time duration you will run before it catches you. To use the Wings for Life feature with your Suunto 5 or Suunto 9: Select your preferred activity type and, before pressing the start button, scroll down for ‘options’. Select ‘SuuntoPlus’ in the options. Select ‘Wings for Life World Run’ Scroll back up to the start view and start your exercise as normal. During your exercise, swipe left or press the middle button until you reach the Wings for Life World Run display. After you have ended the exercise, you can find the Wings for Life World Run result as part of the summary.   Images by Craig Kolesky   READ MORE 9 training tips for the Wings for Life World Run

The Wings for Life World Run is an annual fixture for many runners, including Suunto ambassador Ryan Sandes. “It’s an amazing event and it’s cool to be able to give back through the sport of running, which has given me so much,” he says. Ryan will be competing in the 2021 virtual edition of the race, to be held on May 9, and is calling for his fellow trail and ultra runners to join him. “It’s a special race with a really cool vibe,” he says. If you need more convincing, read on for Ryan’s five reasons to run it. Give back through running “It’s a good feeling being able to run for those who can’t,” Ryan says. “One hundred percent of the entry fees go towards spinal cord injury research and trying to find a cure.” Two-time motocross world champion Heinz Kinigadner and the Red Bull founder Dietrich Mateschitz established the Wings for Life foundation in 2004. Ever since, it’s been funding research and studies on spinal cord injury. Your entry fee contributes to their goal of finding a cure.   The thrill of the chase Held every year since 2014, the Wings for Life World Run offers an extra layer of fun and excitement compared to ordinary races. Rather than running to a finish line, a Catcher Car begins chasing the participants 30 minutes after the race starts. As it passes each participant, their race is over. This means the race has no set distance. More experienced runners will run further, slower runners will run less. Last year’s winner, Michael Taylor of Great Britain, outpaced the Catcher Car for a distance of 69.92km, but the important thing is participation. Everyone sets their own goals, and everyone finishes the race. You can count on it With the pandemic still raging there is so much uncertainty about which races will happen in 2021. One race you can count on is the Wings for Life World Run. This year it will be a virtual race. Simply download the Wings for Life World Run App and decide how you want to run: on your own or with a virtual team. It doesn’t matter where you are living, you can start running with all the participants worldwide at the same time and you will be chased by the virtual Catcher Car. So add the date, May 9 to your calendar now and join Suunto Wings for Life World Run Team!   There’s tools to help you train In 2020, Suunto and the Wings for Life World Run partnered and created a new Catcher Car training feature for Suunto 5 and Suunto 9 watches. Designed to support runners training for the race, the feature enables them to train against a digital version of the Catcher Car, right on their wrist. They’ll see how far back the Catcher Car is, and the estimated distance and time duration left before it catches them.   Get that community vibe Aside from the good cause and the fun of the chase, the community vibe is what draws runners back year after year to the race. While 2021 is different, there are now more than 1,300 virtual teams and 70 Organized App Runs all over the world, and even those who run on their own are connected to the community through the App. Visit the Wings for Life World Run website to learn more and sign up!   All images by Craig Kolesky

Once a pure runner, who won ultra races across the US, an injury in 2011 transformed Anton Krupicka into a passionate multisport athlete who thrives on human powered adventure. “There is something special and empowering about doing everything yourself – not relying on a motor vehicle – and as a multi-sport athlete, I love combining sports into one big outing,” Anton says. “For instance, riding my bike to climb at the local crag, or riding my bike on a tour to link up a series of mountains on foot, or even riding my bike from my doorstep to climb and ski a local mountain. I like the logistical challenge and the need to refine my systems to be as functional and simple as possible.” Anton’s passion for mixed sport adventure hasn’t diminished his love of racing, however. “Pushing your hardest is such a unique life experience, and I find that I’m only able to do that in a race environment,” he says. “Competition, at its essence, is everyone working together towards a common goal to bring out the best in each other. It’s a beautiful, painful, connecting experience. When it goes well, there’s euphoria. When it doesn’t go well, there is an unparalleled opportunity for learning and growth. I think racing is so valuable, no matter where you finish in the results. As such, I hope to do it my whole life.” Anton, now 37, began racing early in life. Originally hailing from Nebraska, he became a runner at 11, and 18 months later ran his first marathon. The thrill of pushing his limits led from one challenge to another, and 10 years later he ran his first ultra marathon, the Leadville 100, and the experience changed his life. “It gave me a fundamental confidence I could do anything if I tried hard enough,” Anton says. In 2011, at the height of his ultra powers, Anton broke his leg while running, putting his career on hold. But it was a blessing in disguise because it gave him the time and inspiration to explore sports he hadn’t had the opportunity to try before – climbing, cycling and skiing. “I never had the confidence to pursue these other sports when I was younger,” Anton says. “Now, for the past 10 years, I would say I have been as enthusiastic a climber as I am a runner (though not as successful, of course!), and for the last six years I’ve also devoted a lot of time to cycling and skiing, depending on if it’s summer or winter. These have grown to become as important and indispensable to me as an athlete and a human as running has been for the past 26 years.” Now based in Boulder, Colorado, Anton is always cooking up new adventures. His favorite usually involves mixing cycling with mountaineering. He enjoys cycling from mountain to mountain and climbing them on foot. With his love of pushing hard, bikepacking races are also on the cards in the near future. “My ideal adventure probably has some element of speed included in it, I don’t think records are necessarily interesting in and of themselves. However, I do think trying your hardest puts a unique demand on you and shapes the experience in a positive way. Trying to go fast demands that you are focused and skilled and it puts me in a mindset I find very enjoyable and an enormous privilege. Trying my best – pushing towards my personal limits – is the best way for me to grow and learn new things. There has to be some chance of failure and challenge for growth to occur.” Whatever Anton does, trail running, bikepacking, mountaineering, skiing, he keeps meticulous training logs, and has been doing so since 1995. He’s been using Suunto watches since 2015, which he says are fundamental to his athletic life. He started with a Suunto Core, switched to an Ambit3 Peak, and now uses a Suunto 9 Baro. “I use my Suunto 9 to take splits on regular training routes, check the altitude and elevation gain, track distance, and with the advanced GPS technology available now I even use it for navigation in unknown terrain. I always have my Suunto with me!” All images by Joey Schusler

After a very complicated and challenging year, 2021 was perhaps one of Suunto’s most special editions of World Vertical Week. The results show how much athletes from every corner of the globe want to push themselves in the outdoors – the number of participants more than tripled to over 48,000 athletes joining the challenge in search of vertical glory this year.   The reigning champ Austria has done it again: it’s the country with the highest average climb per activity, 421 m. The country of music and mountains has again retained the position that it’s accustomed to, number one, which it has held in four of the last five years. It only lost its crown in 2019, falling to fifth place. Austria is followed by Slovenia (2nd, 401 m), Italy (3rd, 378 m), Switzerland (4th, 348 m), and France (5th, 292 m). These nations have regularly featured in the World Vertical Week top 10. Special mention goes to Hong Kong athletes, with their 254 m average, taking eighth place. Austria 421 m Slovenia 401 m Italy 378 m Switzerland 348 m France 292 m Slovakia 280 m Spain 275 m Hong Kong 254 m Norway 239 m Canada 233 m   Spain, France and Italy always consistent Add, add, add. Based on many diverse efforts, Spanish athletes made Spain the nation with the most climbed meters overall. Spain has snatched back the title, which landed in French hands last year. Italy comes in as third again. Suunto has been providing total data by country for three years, and these three countries have had a place on the podium each time. Spain France Italy Austria Germany   Don't say vertical climb, say skimo Once again, ski touring looms large as the sport with the most vertical meters clocked: up to 960 m on average per activity. And its companions also repeated on the podium: mountaineering (628 m) and trail running (434 m). The average accumulated climb in each sport increases year after year, but these three disciplines remain top dogs. Ski touring 960 m Mountaineering 628 m Mountain biking 378 m Trekking and hiking 241 m Cycling 198 m Nordic skiing 173 m Running 92 m   10,000 m... in one week! Each year, Suunto World Vertical Week generates unique stories of athletes who go above and beyond, surprising and inspiring the entire community. This time, the efforts of nine athletes stands out. Faced with an invitation to tally vertical meters, they managed to accumulate more than 10,000 meters in one week. That’s brutal! In addition, 89 were able to tally 10,000 feet – or 3,500 meters – during a single activity! 1,000 meters of total ascent during an activity was broken 4,240 times during the week. Respect!   Top nations by sport Italy is multiskilled The transalpine country is ranked in third place for collecting the most average and overall vertical climb meters, and in addition it leads the mountain biking ranking and is among the top three countries in three more categories: ski touring, mountaineering and cycling. Italy is present in six of the seven classifications by discipline. Bravo! Ski touring (avg. ascent by country) Over 1,000 meters on average? Why not? The first four countries in the ranking, Germany, Italy, Switzerland and Austria, are all above the 1000 meter mark this year. The ranking offers surprises and changes compared to 2020, perhaps due to the constraints and limitations arising from the pandemic. Germany deserves special mention; last year it didn't make the top 5 and in 2021 it is on top! Spain, on the other hand, was first in 2020, but has disappeared from the 2021 top 10. Germany 1076 m Italy 1050 m Switzerland 1043.3 m Austria 1042.9 m United States 957 m France 940 m Slovakia 927 m Slovenia 926 m Poland 876 m Japan 844 m   Trail running (avg. ascent by country) For years, Japan and Hong Kong have reflected the passion trail running inspires in Asia: they captured the top positions here once again, accompanied this time by Slovenia. Japan 839 m Hong Kong 628 m Slovenia 626 m Italy 594 m Norway 502 m Hungary 486 m Portugal 485 m Spain 476 m Switzerland 472 m Greece 464 m    Mountaineering / avg. ascent by country Switzerland returns to the top five and comes out on top, showing that it is passionate about seeing the world from way up high. It is accompanied by Italy, France, Germany and Austria... forming a classification dominated by Central Europe, the territory of the Alps and high mountains. Switzerland 1019 m Italy 993 m France 856 m Germany 755 m Austria 688 m   Mountain biking (avg. ascent by country) Italy is synonymous with variety, but according to data from the Suunto World Vertical Week it tallied the most vertical meters of all on two wheels. There are few changes from 2020, with the main one being that Slovenia has entered the top 5. Italy 547 m Spain 475 m Austria 473 m Slovenia 471 m Switzerland 440 m   Trekking and hiking (avg. ascent by country) Thai athletes racked up the most vertical meters in trail running last year. This time, it would seem they have chosen to continue, only at a different pace. Thailand 567 m Japan 503 m Slovenia 411 m Italy 399 m Slovakia 396 m   Cycling (avg. ascent by country) It seems like climbing mountain passes by road bike in Portugal is close to becoming a tradition. The country won top position once again, and Colombia returns to the ranking after last year’s absence. Portugal 432 m Colombia 383 m Italy 382 m Spain 340 m Greece 271 m   Running (avg. ascent by country) Traditionally this is one of the closest categories, with just a few meters of difference separating countries. This time Slovenia, which regained the top position that it had back in 2018, has pulled away a little. Slovenia 196 m Norway 164 m Switzerland 150 m Hungary 143 m France 129 m   Thank you to everyone for participating in Suunto World Vertical Week 2021. We’ll be back with another edition of Vertical Week!    READ ALSO Three inspiring World Vertical Week moments