FitClimb

6 Week Beginner Mountaineering Plan Week 4

Week 4:

  • Emphasis on interval training and endurance.
  • Increase the % of MHR and duration of aerobic activity.
  • Increase the amount of time spent outdoors hiking and backpacking.

Week 4

Warm Up

Aerobic

Strength

Notes

Monday

10 min stretch and warm up

1 hr 30 min Cardio @ 65% Avg MHR Run, Bike, Swim

Tuesday

Rest Day

Wednesday

10 min stretch and warm up

4 mile run alternating between 70 MHR and 80 MHR every mile. Aim for 10 minute miles or faster.

Thursday

10 min stretch and warm up

1 hr Cardio @ 75% Avg MHR Run, Bike, Swim

Friday

20 min stairs @ 80% Avg MHR

Saturday

10 min stretch and warm up

5 hr hike with 15-25 lb pack. 3000-4000 ft of elevation gain.

Sunday

15 min stretching in the morning

Balance exercises

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Free Training plans:
Hiking and Backpacking
6 week beginner plan


General Mountaineering:
Intermediate Plan 12 weeks

Mt. Rainier 12 week plan:

Mount Rainier Training Plan

8 Month Mountaineering Training & Fitness Plan

Meal Plans:
Backpacking and Climbing Meal Plans

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