FitClimb

6 Week Beginner Mountaineering Plan Week 5

Week 5:

  • 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 with a 35 lb pack.

Week 5

Warm Up

Aerobic

Strength

Notes

Monday

10 min stretch and warm up

1 hr Cardio @ 85% Avg MHR Run, Bike, Swim

Tuesday

Rest Day

Wednesday

10 min stretch and warm up

45 min cardio @ 85% MHR run, Bike, Swim

4 sets of following:

Squats (20)

Step ups front (50)

Step ups side Left and right (50)

Step downs (50)

Push Ups (10)

Pull ups (5-10)

Crunches (70)

Plank (60 seconds)

Mountain climbers (50)

Strenght training can be substituted with 45 min of Yoga

Thursday

10 min stretch and warm up

1 hr 15 min Cardio @ 75% MHR Run, Bike, Swim

Friday

20 min stairs @ 85% Avg MHR

Saturday

10 min stretch and warm up

5 hr hike with 15-35 lb pack. 2000 ft of elevation gain.

If no access to hiking substitute:

1 hr 30 min of stairs with 15-25 lb pack. Aim for 1500 steps up and down. Take frequent but short breaks and drink plenty of water.

Sunday

5 hr hike with 15-35 lb pack. 2000 ft of elevation gain

If no access to hiking substitute:

1 hr 30 min of stairs with 15-25 lb pack. Aim for 1500 steps up and down. Take frequent but short breaks and drink plenty of water.

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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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