"WLD HIKE"

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

You can, of course, choose to go vest-free for a super challenging bodyweight-only workout.

Choose your modality:

• • Concept2 BikeErg
  • Outdoor Run or Treadmill
  • Weighted Walk (recommended)
• Baseline Goal:
  • 20 minutes of continuous easy movement
  • Stay in Zone 2 heart rate (60–70% max HR)
  • Vest On for bike or walk if comfortable
• PLUS 1 Goal:
  • Weighted Walk: 45 minutes total
  • Preferably outdoors with mild elevation changes
  • Heart Rate Zone Targets:
    • 25 min in Zone 2 (60–70%)
    • 10 min in Zone 3 (70–80%) — uphill effort
    • 10 min back in Zone 2 for cooldown
  • Track distance or elevation gain if possible
• PLUS 2 Goal:
  • Weighted Walk: 60 minutes total
  • Choose a route with sustained hills or elevation gain
  • Heart Rate Zone Targets:
    • 30 min in Zone 2
    • 15 min in Zone 3 (pushed uphill)
    • 15 min back in Zone 2 for controlled finish
  • Weighted Vest Walk goal: 4–6 km with elevation or stairs

Post your level, distance covered, elevation & recovery score in the comments.