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Fitness Special—Hike Forever: The Total Fitness Plan

Get trail-fit fast! This 4-week program was designed specifically for hikers by trainers Melissa Racouillat of San Francisco's Stone Clinic and Darren Flagg of Boulder's Animal Strength Human Performance Lab.

Build power

High-intensity bursts build strength for steep climbs. This week, you’ll fit more into a half hour with longer intervals and less rest. Increase weight during training hikes to strengthen ankles and knees. For a lower-impact workout, substitute 1/4- to 1/2-mile swims for running.

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