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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.

Perceived Exertion (PE) – HOW HARD ARE YOU WORKING?
Perceived exertion (PE) is a subjective rating of intensity: You judge how hard you’re working. Use a 10-20 scale, with 10 being a brisk walk and 20 an all-out sprint. Fitness gains roll in between 13-15 for endurance; 16-18 for backpacker-beneficial intervals. Heart rate correlates to PE x 10.

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