Hiking
Long, low-effort aerobic work with a view.
Hiking is Zone 2 training that does not feel like training. Elevation is the variable that matters — 1,000 feet of climbing changes a walk into a workout. Build up time on feet first, then add vertical, then add pack weight.
Why it works
- • Huge aerobic volume at low perceived effort
- • Builds ankle stability and single-leg strength
- • Time outdoors lowers stress hormones
- • Scales endlessly with elevation and pack weight
What you need
- • Trail shoes or boots
- • Daypack
- • 1–2 L water
- • Layers and a headlamp
Guided sessions
Plans built on hiking
Beginner tips
- • Descending is what makes you sore — go down slow and controlled.
- • Aim for time on feet before distance or speed.
- • Eat every 60–90 minutes on anything over two hours.
- • Poles cut roughly 20% of load off your knees on steep descents.
Questions
How do I train for a big hike?
Build weekly time on feet first, then add elevation, then add pack weight — one variable at a time, over at least six weeks.
Does hiking count as cardio?
Yes. On rolling or steep terrain, hiking holds heart rate solidly in Zone 2, which is exactly where aerobic base is built.