Activity Level 1
Suitable for most fitness levels, our Level 1 adventures are the perfect introduction to adventure travel. You'll typically experience two half day activities per day, done at an easygoing pace.
Activity Level 1 Weekly Workout Plan
Cardio/aerobic exercise: at least 3 times per week, 30-60 minutes of walking, bicycling, aerobic classes, or other exercise that raises your heart rate a bit more than normal daily activities.
Strength: 2 times per week, aim to do some resistance exercises that challenge each of your major muscle groups (legs, core, chest, back and arms). These could include body-weight exercises such as squats, lunges, crunches, pushups; using machines at the gym; an in-person or virtual strength training exercise class (for example: Apple Fitness, Peloton); or working with a personal trainer.
Mobility/stretching: Do some gentle stretching for about 5 minutes after cardio and strength activities, especially those that you haven’t been doing regularly.
Balance: 3-4 days a week, stand on one leg for 30-60 seconds per leg. Try doing this on 2-3 different surfaces (such as carpet, hardwood floor, grass, dirt trail)
If you are currently exercising less frequently than this plan has noted, add one activity per week until you are doing all of them.
You can do the activities on any days of the week that work for you, though you should have 1 full day in between strength workouts.
Goal: complete all weekly workouts for at least 3-4 weeks before your trip!
Activity Level 2
Hikes on our Level 2 adventures are considered easy to moderate in difficulty. Those who enjoy half-day hikes with enough elevation gain to elevate their heart rate will enjoy these adventures.
Activity Level 2 Weekly Workout Plan
Cardio/Aerobic Exercise: 3-4 times per week, 30-60 minutes of walking, bicycling, swimming, pickleball, or other exercise that raises your heart rate a bit more than normal daily activities. Include the activities you’ll be doing on your trip at least 1 time per week.
Strength: 2 times per week, aim to do some resistance exercises that challenge each of your major muscle groups (legs, core, chest, back and arms). These could include body-weight exercises such as squats, lunges, crunches, pushups; using machines at the gym; a virtual strength training exercise class (for example: Apple Fitness, Peloton); or working with a personal trainer.
Mobility/Stretching: Do some gentle stretching for about 5 minutes after cardio and strength activities, especially those that you haven’t been doing regularly.
Balance: 3-4 days a week, stand on one leg for 30-60 seconds per leg. Try doing this on 2-3 different surfaces (such as carpet, hardwood floor, grass, dirt trail)
Notes:
If you are currently exercising less frequently than this plan has noted, add one activity per week until you are doing all of them.
Start with a shorter amount of time, and add about 10-20% to your time each week. For example, if you’re exercising 120 minutes per week (30 minutes a day on 4 days), add 12-24 minutes total for the next week.
You can do the activities on any days of the week that work for you, though you should have 1 full day in between strength workouts.
Goal: complete all weekly workouts for at least 3-4 weeks before your trip!
Activity Level 3
Those who take on our Level 3 tours are looking for more challenging hikes that will raise their heart rate. While not our most strenuous trips, you'll definitely feel accomplished after a day on the trails. A solid base of fitness is advised.
Activity Level 3 Weekly Workout Plan
Cardio/aerobic exercise: 2-3 times per week of 45-60 minutes of any exercise that raises your heart rate a more than normal daily activities, plus 1 time per week of 1-4 hours doing the main activity of your trip (hiking or bicycling).
Build up your time for the longer day gradually – starting with 15-minute increments each week until you get to 3 hours, then increase to 30-minute increments.
Seek out hilly terrain 1-2x per week. If you can’t access hills, find some stairs to include as part of your cardio sessions. Start with 30-40 steps up, down, and sideways (half leading with one leg, half leading with the other leg). Add 10 more steps per session each week until you reach 100.
If you don’t normally wear a pack, and will be carrying one on your trip, start with a light pack that includes 2 liters of water, snacks and a jacket. Add more water and other items each week until you’re carrying everything you will have in your pack for the trip.
Strength: 2 times per week, aim to do some resistance exercises that challenge each of your major muscle groups (legs, core, chest, back and arms). These could include body-weight exercises such as squats, lunges, crunches, pushups; using machines at the gym; an in-person or virtual strength training exercise class (for example: Apple Fitness, Peloton); or working with a personal trainer.
Mobility/stretching: Do some gentle stretching for about 5 minutes after cardio and strength activities. If you are increasing your activity level and feeling tight or sore, add a bit more stretching for the areas that are bothering you.
Balance: 4-5 days a week, stand on one leg for 30-60 seconds per leg. Try doing this on 3-4 different surfaces (such as carpet, hardwood floor, grass, dirt trail, gravel)
Notes:
If you are currently exercising less frequently than this plan has noted, add one activity per week until you are doing all of them.
Start with a shorter amount of time, and add about 10-20% to your time each week. For example, if you’re exercising 150 minutes per week (30 minutes a day on 3 days and 60 minutes on 1 day), add 15-30 minutes total for the next week.
You can do the activities on any days of the week that work for you, though you should have 1 full day in between strength workouts.
Goal: complete all weekly workouts for at least 3-4 weeks before your trip!
Activity Level 4
Be prepared for some serious physical activity on our Level 4 trips. The fitter you are, the more you'll enjoy it, as most hikes will be challenging. Hikes may include rock scrambling, river crossings, and off-trail adventures.
Activity Level 4 Weekly Workout Plan
Cardio/aerobic exercise: 3-4 times per week of 45-60 minutes of walking or cycling on hilly terrain (if possible), plus 1 time per week of 2-6 hours doing the main activity of your trip (hiking or bicycling).
Build up your time for the longer day gradually – starting with 15-minute increments each week until you get to 3 hours, then increase to 30-minute increments until you reach 4 hours, and add 45- to 60-minute increments between 4 and 6 hours. If you have time, add a second longer day (2-4 hours) starting about a month before your trip.
Seek out hilly terrain 2-3x per week, and increase the elevation changes in your longer hikes gradually – add about 100-150 meters/300-500 feet per week if possible.
Add pack weight incrementally too. If you normally take a pack with less than 2 liters of water and supplies, add more water a few more of the items you’ll be carrying on your trip each week.
Stairs: As part of your cardio/aerobic exercise, especially if you have limited access to hills, include 2-3 sessions of stairs per week. Start with 30-40 steps up, down, and sideways (half leading with one leg, half leading with the other leg). Add 10 more steps per session each week until you reach 100-150. Add your pack after you get to 100 steps per session.
Strength: 2 times per week, aim to do some resistance exercises that challenge each of your major muscle groups (legs, core, chest, back and arms). Seek out strength training routines specifically for hiking or cycling (based on the focus of your trip) that have been created by a certified personal trainer who has experience working in those activities. Some sources include REI, Outside, Bicycling, Training Peaks, Summit Strength and Trailblazer Wellness.
Mobility/stretching: Do some gentle stretching for about 5-10 minutes after cardio and strength activities. If you are feeling especially tight or sore, add a bit more stretching for the areas that are bothering you.
Balance: 5-6 days a week, stand on one leg for 30-60 seconds per leg. Try doing this on 3-4 different surfaces (such as carpet, hardwood floor, grass, dirt trail, gravel). When you’re comfortable with that, add your pack!
Notes:
If you are currently exercising less frequently than this plan has noted, add about 10-20% to your time per week until you reach the suggested times.
For example, if you’re exercising about 225 minutes per week (45 minutes a day on 3 days and 90 minutes on 1 day), add 20-45 minutes total for the next week.
You can do the activities on any days of the week that work for you, though you should have 1 full day in between strength workouts.
Have one “easy day” per week (for example, an easy 45-minute walk or no activities) to allow your body to recover.
Goal: comfortably complete all weekly workouts for at least 3-4 weeks before your trip!
Activity Level 5
On our Level 5 trips get ready to conquer back-to-back days of long hikes or summitting peaks at altitude. We require a high level of fitness as adventurers will be met with plenty of challenges and sometimes extreme conditions.
Activity Level 5 Weekly Workout Plan
Cardio/aerobic exercise: 3-4 times per week of 45-60 minutes of walking or cycling on hilly terrain (if possible), plus 1-2 times per week of 2-8 hours of hiking.
Build up your time for the longer days gradually – starting with 15-minute increments each week until you get to 3 hours, then increase to 30-minute increments until you reach 4 hours, and add 45- to 60-minute increments between 4 and 8 hours. If possible, add a second longer day (2-6 hours) starting a month or two before your trip. Add the time to this gradually also. Overall, add 10-20% total time to your cardio per week.
Seek out hilly terrain, and increase the elevation changes in your hikes gradually – add about 100-150 meters/300-500 feet per week if possible.
Add pack weight incrementally too. If you normally take a pack with less than 2 liters of water and supplies, add water (at least 2 liters) and a few more of the items you’ll be carrying on your trip each week.
Stairs: As part of your cardio/aerobic exercise, especially if you have limited access to hills, include 2-4 sessions of stairs per week. Start with 40-50 steps up, down, and sideways (half leading with one leg, half leading with the other leg). Add 10 more steps per session each week until you reach 100-150. Add your pack after you get to 100 steps per session.
Strength: 2 times per week, do resistance exercises that challenge each of your major muscle groups (legs, core, chest, back and arms). Seek out strength training routines specifically for hiking that have been created by a certified personal trainer who has experience working with hikers. Some sources include REI, Outside, Summit Strength and Trailblazer Wellness.
Mobility/stretching: Do some gentle stretching for about 5-10 minutes after cardio and strength activities. If you are feeling especially tight or sore, add a bit more stretching for the areas that are bothering you.
Balance: 5-6 days a week, stand on one leg for 30-60 seconds per leg. Try doing this on 3-4 different surfaces (such as carpet, hardwood floor, grass, dirt trail, gravel). When you’re comfortable with that, add your pack!
Notes:
If you are currently exercising less frequently than this plan has noted, add about 10-20% to your time per week until you reach the suggested times.
For example, if you’re exercising 255 minutes per week (45 minutes a day on 3 days and 120 minutes on 1 day), add 25-50 minutes total for the next week.
You can do the activities on any days of the week that work for you, though you should have 1 full day in between strength workouts.
Have one “easy day” per week (for example, an easy 45-minute walk or no activities) to allow your body to recover.
Goal: comfortably complete weekly workouts for at least 3-4 weeks before your trip!
