Leg Endurance Workout For Hikers

This article and video explore a fantastic workout a hiker can use to develop leg endurance for elevation hiking. This workout is particularly valuable to those who don't have any hills or stair convenient, who struggle with knee or foot pain and those who don't have much time to train. 

Developing Leg Endurance For Hikers

​Muscular endurance is a vital element of fitness for any hiker to develop.  When we are technical, muscular endurance is explained as the ability of a muscle (or group of muscles) to perform repetitive contractions against a force for an extended period of time.  

Which is exactly what a hiker is doing with their legs when climbing extended ascents or hills. 

There are many methods of developing muscular endurance for hikers. Traditionally this might involve using loaded hill or stair interval workouts or doing a higher repetition strength workout in the gym.   

But today, we are exploring a different method. 

This workout is time-efficient, weather-friendly, and convenient for those who have access to a gym (or at least a stationary bike). And for those who struggle with knee or foot pain, this can be a great alternative to the traditional approaches. 

Understanding The Workout

This workout is to be completed on a stationary bike. Ideally, the bike must have an adjustable resistance and the ability to display your RPM (revolutions per minute). A spin bike is perfect for this. 

The key to this workout, is keeping the pace low, and finding a resistance where your legs are 'burning'. 

If you find that you are getting out of breath, this is a clear sign you need to increase the resistance so you slow down*

This workout can either be completed in an interval format (as explained below) or it can be done as a single, continuous workout (e.g. 15,30 or 40 minutes straight)

*If this is still an issue even if you slow down, this is a clear indicator you need to work on your aerobic capacity. 

​The Workout

1. Warm-up
2. Set up on a stationary bike
3. Find a heavy resistance that limits you between 30-40 RPM  
4. Cycle at this pace for 5 minutes (your legs should be burning pretty quickly!  
5. Turn the resistance down and cycle easily for 2 minutes  
   
   

* Repeat 3-12 times (depending on how long you have to train)

Tips For Success

Stick to the RPM  

Going quicker is not better for this workout. If you feel like you can happily sustain a higher pace than 30-40 RPM, you need to turn the resistance up.  

*If your bike does not have enough resistance for this, you might look at doing some 'pre-fatiguing' of the quadriceps before you get on the bike.   

This involves choosing several quadricep dominant strength exercises (e.g. Walls sits, step-ups, squats etc), and doing a little circuit for 5-10 minutes before getting on the bike. 

Aim for nosebreathing

Another key marker of this workout is your legs should be getting the workout, not the breathing. So you should not be getting huffed and puffed or out of breath.

A good way to ensure this is aiming to breathe throughout your nose for the entire workout. Or, if you can't breathe through your nose, you should happily be able to carry a conversation through the whole workout.

Adjust resistance as necessary

Feel free to adjust the resistance as necessary to stick within the workout parameters between and during intervals. As your legs fatigue, you will likely need to reduce the resistance, which is absolutely fine.

Progressing over time

This workout will improve very quickly. So to ensure the body is constantly moving forwards, the workout should be progressed each time you complete it.

 A few good options here include:

• Increasing the length of the working intervals (e.g. week one = 5 minutes, week 2 = 7 minutes, week 3 = 9 minutes etc.)
• Increasing the resistance you use
• Taking shorter rests

​This workout can make a quick and effective difference to a hikers performance when climbing hills. Add this into your training week, stay consistent with it and you will see a significant difference to your comfort and performance during elevation hiking. 

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