Keep this below AeT and go uphill either on foot or, if available, on skis*

*If on skis, count descent as part of total duration.

Today we'll conduct a Threshold test on the treadmill to get a solid estimate of your Anaerobic Threshold.

1. WARMUP:
Begin hiking on treadmill at 10-15% grade at very easy effort, and over 10min build gradually up to the Aerobic Threshold determined by your previous AeT test.

Maintain this effort for an additional 10min then do: 

2x 2min at AeT +5-10bpm w/ 1 min rest

When done with those repeats, you're ready to begin the next section:

2. Anaerobic Threshold (AnT) Portion:
Continue at the same pace as you finished the above, and over a span of 3-5 minutes increase the grade to 15% (or 20% if available) and hit your "Lap" button on the watch. Now, adjust the speed as necessary to maintain a consistent, maximally-sustainable effort for 45min. At the end of that time, hit the Lap button so we can get an average HR for that period. That will be your ANAEROBIC THRESHOLD.

COOLDOWN:
- Reduce grade to 8% and hike for 10min very easy, sub-140bpm

Use a steep, sustained uphill grade or a 15-20% treadmill. Use your ski touring pack and filled water jugs for the added weight.

WARMUP:
- UNWEIGHTED: Either jog on flat/gradual terrain or hike uphill at sub-AeT effort for 15min, rising to AeT by the end.
- 2x 2min at AeT+5bpm w/ 1 min rest, uphill hiking on steeper terrain, UNWEiGHTED.

WORKOUT:
- Pick up the pack w/ added weight of 10% bodyweight in water.
- 4x 7min at AnT w/ poles, up steep hill (15-20% grade on treadmill), w/ 2min rest between intervals
- Dump water at the top when done with the intervals and descend unweighted.

COOLDOWN:
- Jog easy downhill and some on flats to finish total duration, sub-AeT

WARMUP:
- 10min easy stretching, range-of-motion drills (arm/leg swings, light hops warmup)

CORE:
2 circuits of the following
For each exercise, 1min on, :30sec off
If you can't do an entire minute of reps, try to rest in an "active" position, such as a high plank for the push-ups or a straight-arm hang for the leg raises

- Front plank
- Push ups
- V-ups (like a sit-up, but draw your knees to your chest at the same time)
- Kayakers w/ weight
- Super push-ups
- Hanging leg or knee raise (bent or straight arms)
- Windshield wipers
- Mountain climbers
- Side plank
- Bird dog

30 min. run or up to an hour bike/hike.

Use a steep uphill grade (15-20% on a treadmill) and hike or skin uphill with poles (elbow height) at AeT, then descend to complete allotted time.

Carry 15% bodyweight in a pack on ascent (in water jugs), then dump water at the top and descend unweighted.

*If skinning, use the longest climb possible but include any descent in total workout duration.

Ideally a ski tour, otherwise long hike/run. Don't exceed AeT on climbs.