6000 Peaks plan

Author

Tom Horrocks

All plans by this Coach

Length

16 Weeks

Typical Week

1 Strength, 1 Custom, 2 Walk, 1 Run

Longest Workout

4:00 hrs

Plan Specs

fitness beginner intermediate multi day strength

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Summary

While using the programme be sure to research techniques of weightlifting. If you are new to strength training you may decide not to progress onto the more technical exercises. In this case use one of the earlier strength sessions in the programme to continue your practice. Don’t move onto training you body hasn’t adjusted to yet.

If you miss a week of training due to illness. Continue the training from the period you are due to complete next. Don’t go back and try to complete extra work.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:33
Training Load By Week
Average Weekly Training Hours: 02:33
Average Weekly Breakdown

Tom Horrocks

Adventure Fitness Consultants

Adventure Fitness Consultants is here to get you fit for your next adventure. We specialise in high altitude mountaineering expeditions and outdoor adventure races.

We are enthusiastic adventurers that coach you to perform better and enjoy what the outdoors has to offer. We work with beginners taking on their first outdoor challenge and elite aiming for the highest mountains. As experienced expedition leaders and personal trainers we can offer custom training programmes to suit your needs.

Back to Plan Details

Sample Day 1

0:30:00
Mountain strength 1

Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg

3 sets

1 minute walking on toes with dumbbells (10-20kg) 
1 minute wall sit (back against wall, legs at 90 degrees) 

X2 sets

Sample Day 3

0:30:00
Custom zone 1

Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.

Sample Day 7

0:40:00
LSD (long Slow Distance)

Complete a walk or jog for the given duration. This workout is best completed outdoors off road or pavement but can be completed in a gym. If using a treadmill set the incline to minimum 1.5%.

Sample Day 8

0:30:00
Mountain strength 1

Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg

3 sets

1 minute walking on toes with dumbbells (10-20kg) 
1 minute wall sit (back against wall, legs at 90 degrees) 

X2 sets

Sample Day 10

0:30:00
Custom zone 1

Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.

Sample Day 14

0:40:00
LSD (long Slow Distance)

Complete a walk or jog for the given duration. This workout is best completed outdoors off road or pavement but can be completed in a gym. If using a treadmill set the incline to minimum 1.5%.

Sample Day 15

0:30:00
Mountain strength 1

Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg

3 sets

1 minute walking on toes with dumbbells (10-20kg) 
1 minute wall sit (back against wall, legs at 90 degrees) 

X2 sets

6000 Peaks plan

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