Why Power Hiking Should Be Part of Your OCR Training
People sign up for races like Spartan Morzine, Kaprun, or Andorra expecting to run.
The reality is harsher.
These races feature long climbs at 15–30% grade, where running quickly becomes inefficient or impossible. For large parts of the course, almost everyone is power hiking, not running. Athletes who are good at power hiking consistently make up ground on runners who are stronger on the flats but can’t sustain the climbs.
Running matters — but it's not enough
Running remains an important part of OCR training. But for steep OCR courses, running alone isn’t enough — power hiking needs to be part of the program.
How to start if you don’t have hills
A good starting point is a gym with a treadmill that offers the steepest incline possible. Stairs or a stair master are also effective alternatives. What matters is sustained climbing at steep grades.
Since poles aren’t allowed in OCR races, power hiking should be trained without assistance.
How to train power hiking (simple rules)
Power hiking doesn’t need to be complicated:
- Aim for 1–2 sessions per week
- Sessions of 1–2 hours
- Do most of the work in Zone 2
- Learn what grade you’re comfortable with
- Ideally 15% and up
- If 12% is hard, stay there
- Adding intensity in your training plan should be slow
- Expect slow cardiac drift — it’s ok to start slow. Heart rate will creep up gradually
This gradual rise in heart rate is normal and part of what you’re training.
Power hiking technique: quick tips
Lean forward
Leaning forward moves your center of gravity uphill and makes climbing more efficient. It helps engage the glutes instead of overloading the quads. A useful cue is to roughly match the grade: steeper climbs mean more forward lean, while shallower grades require a slight lean.
Use your arms On steeper grades, placing your hands on your quads helps shift your weight forward and adds force to your push-off. On gentler climbs, maintain a relaxed but active arm swing.
Bend your knees
Let your knee bend as it reaches forward so you can use your glutes. Keeping your legs stiff increases fatigue.
How to progress
Progress incline first, while staying in Zone 2. Each week, try to handle slightly steeper grades at the same effort.
Once you’ve reached the steepest incline available to you, progression can come from:
- Carefully adding extra weight
- Increasing duration
- Introducing intervals
Increase intensity step by step, and keep plenty of recovery in the second half of the workout.
Example 8-week power hiking progression
This is an example of how progression could look over eight weeks when training twice per week.
| Week | Day | Incline | Duration | Weight |
|---|---|---|---|---|
| 1 | Day 1 | 12% | 45–60 min | – |
| 1 | Day 2 | 12% | 60 min | – |
| 2 | Day 1 | 12% | 45–60 min | – |
| 2 | Day 2 | 13% | 60–75 min | – |
| 3 | Day 1 | 13% | 45–60 min | – |
| 3 | Day 2 | 14% | 75 min | – |
| 4 | Day 1 | 14% | 45–60 min | – |
| 4 | Day 2 | 15% | 75–90 min | 3 |
| 5 | Day 1 | 15% | 45–60 min | – |
| 5 | Day 2 | 16% | 90 min | 4 |
| 6 | Day 1 | 16% | 45–60 min | – |
| 6 | Day 2 | 17% | 90 min | 4 |
| 7 | Day 1 | 17% | 45–60 min | – |
| 7 | Day 2 | 17% | 90 min | 5 |
| 8 | Day 1 | 17% | 45–60 min | – |
| 8 | Day 2 | 17% | 75–90 min | 6 |
Disclaimer: This is an example. Athletes differ in how much weight, vertical, and duration they can handle. Use it as a reference and adjust based on what feels sustainable for you.
Supporting strength exercises (optional)
Lower body
- Step-ups
- Walking lunges or split squats
- Goblet squats
- Romanian deadlifts or kettlebell swings
- Calf raises (single-leg or loaded)
Core & carries
- Front plank and side planks
- Loaded carries (bucket, sandbag, farmer’s carry)
Race-day reality
Treadmill power hiking is not the same as hiking in the mountains. Terrain, footing, and fatigue are different.
But if you don’t have hills, it’s the closest thing you’ve got.