Fitness Benchmark – the vertical kilometre (VK). You can use this as a benchmark of your fitness and check back in with the same session on a fortnight or monthly basis.

The session:

• Warm-up
• Crank up the incline on the treadmill up to 15%
• Run or walk 6.8km as quickly as you can.
• Cool down of at least 10 minutes of very easy running

It’s that simple.

Are you ready to take your fitness to the next level? The Vertical Kilometre (VK) workout is here to challenge your limits and set a benchmark for your fitness journey. This workout is a fantastic way to gauge your progress, and you can revisit it on a fortnightly or monthly basis to track your improvements. Whether you’re a seasoned athlete or just starting, the VK workout offers a comprehensive test of your endurance and strength.

The VK Workout Session:

Warm-up: Every successful workout begins with a proper warm-up. Spend at least 10 minutes preparing your body for the challenges ahead. Engage in dynamic stretches, light jogging, or any warm-up routine that suits you.

Incline Challenge: The heart of the VK workout is cranking up the incline on your treadmill to a steep 15%. This sharp elevation will push your leg muscles to their limits, simulating the intensity of scaling a steep hill or mountain.

Push Your Limits: Run or walk a challenging 6.8 kilometres as quickly as you can. This part of the workout is designed to test your cardiovascular endurance and stamina. Try to maintain a steady pace and focus on your breathing.

Cool Down: After the demanding 6.8-kilometer climb, it’s essential to cool down effectively. Spend at least 10 minutes in a very easy, relaxed running pace. Allow your heart rate to gradually return to normal, and embrace the sense of accomplishment.

It’s that simple. The VK workout provides an incredible assessment of your fitness and acts as an excellent benchmark for your progress. Keep in mind that the VK workout can be adapted to your fitness level. If you’re new to this, take it at your own pace, and don’t push too hard initially. As your strength and stamina improve, you can aim to complete the workout more swiftly. Whether you’re preparing for an upcoming race, striving to enhance your mountain-climbing abilities, or simply want a challenging fitness assessment, the VK workout is a fantastic addition to your routine.

Give it a try and experience the thrill of conquering new heights in your fitness journey.