Climbing Conditioner - Howe Stairs

Part of the informal series:
- April & May: Weighted uphill hike (10%-35%BW) so that the pace is limited by the strength in the legs and be under Aerobic Threshold (AeT). Time  or weight will be increased on a weekly basis.  
- June: Interval training hike with urban essential backpack only.  Fast paced hike to stay below Lactate Threshold levels for 10 to 15 mins with easy pace for next 5 mins, going up and down the stairs.
- July & August: Mid-week leg stretching hike, after a recovery from a weekend climb and to warm up before next weekend's climb. This is a hike under AeT levels with urban essential backpack only.

Other Notes for your consideration:
- Individuals should have transitioned themselves to move up and down the stairs.
- Strength Training if already part of your regular training cycle to improve your ability to carry weighted backpack is a plus as with light backpacks, it is difficult to stay under Aerobic Threshold and strain your legs.
- Post activity Social: Snack (BYO) at Terry Park to socialize
- Rest week: Every 3 to 4 weeks.
- Heart Rate Guidance for April, May, July & Aug activities:
AeT-10% to AeT
Perceived Effort: Moderate for those with high AeT, easy for those with low AeT
Training Effect/Purpose: Aerobic capacity, economy
Metabolism: Aerobic-fat dominates, maximum fat utilization
Muscle Fiber Recruitment: Most ST
Training Method: Continuous 30–90 min
- Heart Rate Guidance for June activities:
AeT to Lactate Threshold
Perceived Effort: Medium, fun-hard not exhausting
Training Effect/Purpose: Aerobic capacity, anaerobic capacity, lactate shuttle, economy
Metabolism: Glycolytic/anaerobic begins to dominate
Muscle Fiber Recruitment: All ST + some FT
Training Method: Interval 10–20 min, continuous to 60 min