Primary Goal
Not sure how to structure your training?
Turn these protocols into a complete training system
Instant access • Premium included • Lifetime updates
When to use it
Use Walking when you want an easy aerobic activity on a lighter day or alongside other planned training. Keep it comfortable rather than turning it into another demanding workout.
Preferred scheduling options:
As part of a Recovery & Regeneration Session
Independently on a lighter day
Earlier or later in the day alongside another training session
Walking is optional on recovery days; complete rest remains an option. It does not replace climbing-specific aerobic training such as ARC.
Execution
- Choose a comfortable route and walk at a relaxed pace. You should be able to hold a conversation easily, without noticeable breathlessness.
- Follow the duration and intensity assigned in your session. The default prescription is 30 minutes at approximately 2/10 effort; the available range is 20–60 minutes at 1–3/10.
- Adjust your pace to the terrain. Hills, uneven ground and a heavy backpack can increase the effort. The maximum duration is an option, not a target.
No structured sets, repetitions or rest intervals are required.
Dosage
Duration: 20–60 minutes; default 30 minutes
Intensity: RPE 1–3/10; default 2/10
Frequency: According to your training plan
Structure: Continuous walking; no sets or repetitions
Rest: No scheduled rest intervals; pause when needed
Follow your assigned prescription. There is no need to increase duration or pace simply to reach the maximum.
Important
- Keep this activity light when it is assigned as part of a recovery day. Steep terrain, a faster pace or carrying extra weight can make the same duration substantially more demanding.
- Walking is optional, not a requirement for recovery. It does not automatically offset the load of another session or replace climbing-specific aerobic work.
Expected effects
More regular low-intensity physical activity
A manageable way to add movement to lighter training days
An opportunity to break up prolonged periods of sitting
A flexible activity that requires little equipment or preparation
Additional aerobic activity without making every session climbing-specific
The training effect depends on your starting fitness, pace, terrain and duration. Easy walking should not be expected to produce the same adaptations as more demanding aerobic training.