There are two things that backcountry hunters can’t avoid: uphill climbs that set fire to your lungs and dump acid on your legs and days without seeing hide nor hair of what you’re hunting. (There are, of course, more than two things you can’t avoid. But like death and taxes, these two are for certain.)

I can’t help you with the gameless days. We all take those on the chin. And I can’t help you avoid the uphill climbs. I can, however, help you transform yourself into an uphill monster. But you’ll have to subject yourself to the spice in the process.

We’ll cover the types of summer conditioning that are best for backcountry hunters and talk about how you can utilize them.

It’s All About Oxygen 

I’m willing to browbeat you until the end of time about the importance of aerobic development. So, I’ll continue to do it.

Throughout the year, most aerobic training should be done at low- to moderate-intensity. This builds your aerobic machinery for sustained output and recovery. But as September looms, it’s useful to train our bodies for maximal oxygen utilization. To do that, we train our aerobic system to work faster. This saves us from dipping too much into anaerobic metabolism which has a higher overall cost and produces less energy. Spend too much time utilizing anaerobic means for your hikes and hunts and you’ll have less endurance and slower recovery. You might be alright on day one, but by day three, your body will be in trouble. By day five, your motivation to get out of the tent might fail you.

To train our aerobic system to work faster, we must work faster. That means higher-intensity workouts. Now, that doesn’t mean only high-intensity workouts. It’s necessary to maintain aerobic capacity for endurance and recovery. We’ll just trade a little aerobic capacity time for aerobic power time. 

Let’s talk about the two aerobic power training methods we’ve used this summer.

Lactate Threshold Intervals

Lactate is a byproduct of aerobic metabolism. It’s kind of a dead-end product; and as it builds up in your muscles, so does fatigue. Sounds bad. The good news is that lactate is recycled for fuel in two ways–by flowing in the bloodstream to the liver, and directly in the muscles where it was created. Our job is to train our bodies to be efficient at clearing and recycling it. That’s the purpose of lactate threshold intervals. The faster we clear and recycle lactate, the better our endurance as our heart rate climbs. This is important because many uphill climbs demand that we maintain a pace at our lactate threshold. If you’re not efficient at clearing and recycling lactate, you’ll climb too far into anaerobic metabolism and bonk. Lactate threshold intervals build that efficiency.

Do them by doing a good 5-10 minute warm-up that gets your heart rate to the top of Zone 3. Then, build your heart rate up to Zone 4 and keep it there for 3 to 5 minutes. Once you’ve completed a work interval, drop your heart rate back down into the top of Zone 2 to the middle of Zone 3 and keep it there for 3 to 4 minutes. Then, build your heart rate back up to Zone 4 and do another interval. Do three to four total intervals per workout.

If you’re adept at running, you can run for these. Otherwise, I like the stairclimber or rucking on terrain as a second option. Third-tier options include other cardio machines like the rower, the air bike, and the incline treadmill.

V02max Intervals

Your V02max is the maximum rate at which your body uptakes and uses oxygen during exercise. You’ve likely read about the health and longevity outcomes associated with a high V02max. And doing low-intensity aerobic training can move your V02max. However, we need maximal aerobic efficiency for our uphill climbs. The faster our body uptakes and utilizes oxygen, the less dependent we’ll be on anaerobic metabolism. A cycle of V02max intervals also lowers your heart rate during future low-intensity training because you’re more efficient at utilizing oxygen and it improves your output relative to intensity. So, we don’t rely on low-intensity training to improve our V02max, we do a cycle of spicy intervals.

V02max intervals are different from lactate threshold intervals in that they are based on rating of perceived exertion (RPE) instead of heart rate zones. They’re done at a 9 RPE, so just about as hard as you can sustainably work. You hold that 9 RPE for anywhere from 3 to 5 minutes, then rest for an equal, to slightly lesser, amount of time. Then, you repeat that process for 2 to 5 total intervals. Yes, it’s harsh. And, yes, it’s worth it.

The modes for V02max training are the same as for lactate threshold intervals. But if you’re going to run, damn sure you have at least a few months of consistent running 2-3 times per week under your belt. 

It’s also important to do an extensive warm-up and cool-down. Warm-up for 10-15 minutes, building your heart rate up into high Zone 3/low Zone 4. Cool-down by moving/walking slowly until your heart rate is under 130 beats per minute. 

When to do Lactate Threshold Intervals and V02max Intervals

These training methods cause a lot of metabolic stress, so it’s best to schedule them toward the end of your training week. We do them on Thursdays after we’ve done our heavy strength training.

We also progress in intensity by doing lactate threshold intervals for one month before progressing into V02max intervals for one month.

Keep in mind that our Backcountry Ready members had done loads of low- to moderate-intensity aerobic conditioning before they did either high-intensity training method. If you haven’t done a lot of aerobic capacity training, you’ll make great gains just by doing that. Get in a few months of consistent work before adding in these high-intensity methods.

Other Summer Conditioning Considerations

It takes more than high-intensity conditioning to prepare you for the fall. Here are a few other things that’ll help you dial in.

Spend Time on Your Feet

For most of the year, it’s cool to build and maintain your aerobic base on cardio equipment. During the summer, however, we need more time on our feet to prep for all of the time we’ll spend on our feet. Ruck, run, and hike for most of your conditioning. You’ll improve your efficiency on your feet and build strength in your feet and lower legs.

Keep on With Aerobic Capacity Work

One of the silly things I hear that drives me nuts is that once you’ve built your aerobic base you can transition exclusively over to high-intensity training.

No. No. No. No. And…no.

Aerobic capacity is like any other physiological quality, it must be consistently trained to maintain the adaptation. Plus, it’s your recovery system. Aerobic capacity training helps you recover from high-intensity exercise, and maintaining the system helps you recover between intervals and between sessions.

You’ll have to replace some of your aerobic capacity volume with high-intensity volume, but it’s easy to still get aerobic capacity work in. Do a 45- to 60-minute session on Tuesday, a 45- to 60-minute session on Friday, and a long ruck or hike on Saturday. This is the schedule we used after doing high-intensity work on Monday either before or after strength training and a longer high-intensity session on Thursdays.

Get Outside

Spend most of your conditioning time outside. Yes, it’s hot now. It’ll still be hot in September. Plus, if you train yourself to move when it’s warm, you’ll get even more out of your body when it’s cool out.

I say this with the caveat don’t be an idiot. Don’t go run on pavement in 110-degree heat if you’re not acclimated to it. Get out early or late if you must, but get outside instead of training in the cushy comfort of an air-conditioned gym.

Spend Your Summer Wisely

We’re creeping up on August; before you know it, it’ll be September. Do some high-intensity work, maintain your aerobic base, get up on those feet, and get your ass outside. Do all that consistently, and you’ll be ready to go in September.

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Need help?

Have questions about what you should be doing for summer conditioning? We're happy to help. Shoot an email to humanpredatorpackmule@gmail.com and put SUMMER CONDITIONING in the subject line and we'll reach out ASAP.