Can interval training improve heart health for wilderness survival?

Building Endurance

Interval training is particularly effective for wilderness survival because it simulates the unpredictable nature of hiking and backpacking. By incorporating short, intense intervals into your workout routine, you can improve your heart’s ability to adapt to changing demands and increase your overall endurance. A common example of interval training is the “Tabata protocol,” which involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds. You can also use this protocol for longer intervals, such as 1-2 minutes of intense exercise followed by 2-3 minutes of rest.

Increasing Sustained Effort Capacity

To further improve your sustained effort capacity, consider incorporating “hill repeats” into your interval training routine. Find a steep hill or incline and run or hike up it at maximum effort for 1-2 minutes, then walk or jog back down to recover. Repeat this process for 30-60 minutes, or until you reach the desired level of fatigue. This type of training will help you build the cardiovascular strength and muscular endurance needed to tackle long, grueling hikes and backpacking trips.