HIKING & BACKPACKING
Build Strength and Fitness for Longer Days on the Trail
A 12-week training program for beginner and intermediate hikers and backpackers who want to build strength, basic aerobic fitness, uphill capacity, and durability for day hikes and multi-day trips.
Designed for athletes training about 3–5 hours per week who need a simple, structured plan that prepares them for the real demands of hiking and carrying a pack.
PROGRAM OVERVIEW
Build Strength and Fitness to Hike Farther and Avoid Injury
The Hiking & Backpacking Training Program turns basic fitness into practical trail-ready strength and endurance.
Hiking & Backpacking is a 12-week training program designed to help beginner and intermediate hikers build the strength, aerobic fitness, uphill capacity, and durability needed for longer days on the trail.
The program combines three short strength sessions each week with aerobic training, uphill conditioning, and a progressively longer weekend hike. It is designed to fit into about 3–5 hours of training per week while steadily preparing you for steeper terrain, longer distances, and carrying a pack.
WHO IS THIS PROGRAM FOR?
The Hiking & Backpacking Training Plan is a good fit if you are:
✓ New to structured training or returning after time away
✓ Preparing for day hikes, backpacking trips, or longer weekends on the trail
✓ Looking to build basic strength, aerobic fitness, and uphill capacity
✓ Not yet ready for a higher-volume endurance program
✓ Training with about 3–5 hours available each week
✓ Wanting a clear, progressive plan instead of piecing together random workouts
This program is designed for beginner and intermediate hikers who need a strong, practical foundation before taking on more demanding endurance training.
Built for People Who Want Hike Further and Feel Great Doing it
Base Training That Supports Every Mountain Sport
Build the broad strength, aerobic capacity, and durability that carry across hiking, climbing, skiing, running, and other mountain sports.
This is not a peak-focused or sport-specific training plan.
It is broad, progressive training designed to prepare you for the demands of future mountain goals without specializing too early.
TRAINING OUTCOMES
What You’ll Build in Mountain Endurance Training
Mountain Endurance develops the broad strength, aerobic fitness, and durability that support long-term progress across mountain sports.
Build practical full-body strength for climbing, hiking, skiing, running, carrying loads, and moving efficiently through mountain terrain.
Mountain Strength
Develop the aerobic endurance to sustain longer efforts, recover more efficiently, and support higher training volumes over time.
Aerobic Base
Improve your ability to sustain steady climbing through progressive uphill conditioning and endurance training.
Uphill Work Capacity
Develop mobility, stability, coordination, core control, and efficient movement patterns that support mountain sports.
Movement Quality
Build the physical resilience to tolerate more training, longer days, and repeated mountain activity without breaking down.
Durability
Establish the consistency and workload tolerance needed to progress into more demanding sport-specific or objective-specific training.
Training Capacity
These are the qualities that build a stronger base for bigger mountain goals and more specific training.
Build your base with a balanced week of strength, aerobic capacity, uphill conditioning, and longer mountain endurance-focused training.
HOW YOU’LL TRAIN
3
AEROBIC & UPHILL CONDITIONING SESSIONS
Aerobic base and uphill conditioning workouts that progressively build endurance, climbing capacity, and sustainable work output.
2
STRENGTH WORKOUTS
Progressive full-body strength training to build the movement quality, core stability, durability, and strength needed across mountain sports.
1
LONG ENDURANCE SESSION
A longer weekend session using hiking, running, skiing, cycling, or another mountain-focused activity to build the kind of endurance essential for any mountain sport.
WEEKLY GUIDANCE NOTES
Short notes inside your training calendar to help you understand the purpose of each week and the fundamentals of training, recovery, and long-term progress. So you have clear direction between check-ins and coaching calls.
Delivered & Monitored with TrainingPeaks
Your workouts, notes, and training feedback are organized in TrainingPeaks so you can track progress and stay consistent throughout the program.
A PROGRESSIVE BASE
Training volume and difficulty build gradually across 12 weeks so you finish with the fitness and capacity to move into more specific mountain training or continue with advanced base training.
HOW IT WORKS
Getting started is simple.
Choose
Select the level of coaching support you need and enroll through TrainingPeaks.
Connect
Create or sign in to your TrainingPeaks account during checkout. You’ll connect to Dane automatically.
Complete
Dane will email your short intake form and waiver.
Train
Once your start date is confirmed, your training will appear in the app.
TrainingPeaks Premium Included
The app is free to download, and Casaval covers your Premium membership while your program is active.
Choose Your Level of Support
Every athlete starts with the same proven training system.
The difference is how much individualization, coaching, feedback, and accountability you want along the way.
Guided
Essential coaching and support to keep you consistent and moving forward.
$149
per month
✓ 12-week Mountain Endurance training program
✓ Coach-paid TrainingPeaks Premium included
✓ Structured strength and aerobic conditioning workouts
✓ Weekly guidance notes built into your training calendar
✓ Unlimited email support
✓ Program Q&A
Most Popular
Plus
Plus provides the best balance of structure, accountability, coaching, and value for most athletes.
$249
per month
✓ Everything in Guided
✓ Monthly program adjustments
✓ TrainingPeaks workout analysis every 2 weeks
✓ Two individual coaching check-ins each month
✓ One coaching call each month
✓ Priority email support
Custom
Completely individualized training and coaching that meet you exactly where you’re at.
$549
per month
✓ Fully customized training plan
✓ Weekly program adjustments
✓ Weekly workout data analysis and feedback
✓ Weekly individual check-in emails
✓ Two coaching calls each Month
✓ Priority text support
Not sure which option fits? Plus is the best starting point for most athletes who want structure, feedback, and accountability without full custom coaching.
No separate TrainingPeaks subscription is required. Casaval covers your Premium membership while your coaching is active, a $19.95/month retail value.
YOUR COACH
Experienced Coaching for Real Mountain Goals
Mountain Endurance was created by Dane Brinkley, founder of Casaval Personal Training, certified personal trainer, mountain guide, and lifelong mountain athlete.
Dane has guided in the mountains for more than 20 years and understands firsthand the fitness required for long days, sustained climbing, carrying loads, changing terrain, and consecutive days in the mountains.
His own training spans trail running, cycling, ski mountaineering, backcountry skiing, strength training, and mountain endurance throughout the year. That experience shapes a practical approach to building fitness that transfers across sports instead of preparing you for only one activity.
As a coach, Dane has worked with hikers, climbers, skiers, runners, mountain guides, and professional ski patrol teams preparing for everything from stronger recreational seasons to major mountain objectives.
Mountain Endurance brings that experience into a structured base training program designed to make you stronger, more durable, and better prepared for whatever comes next.
20+ Years Mountain Guiding
Real mountain experience from Mt. Shasta to the Cascades to Denali.
230+ Mt. Shasta Summits
First-hand insight into what it takes to prepare everyday people for big mountain goals.
Certified Personal Trainer
ISSA Elite Trainer with education in strength and conditioning, nutrition, and endurance training.
Trusted by Industry Leaders
A practical training approach used by climbers, skiers, mountain guides, and professional ski patrollers
CLIENT RESULTS
WHAT ATHLETES ARE SAYING
“I was the strongest, actually... the only one that kept up with the Guides.”
“I Summited Denali and felt strong the whole trip. I honestly would’ve turned around and climbed it again!”
“Heavy pack felt comfortable, legs were sturdy, core solid.”
Questions Before You Start?
Here are the most common questions about this training program and how coaching works.
Is Mountain Endurance Training suitable for beginner, intermediate, and advanced athletes?
1
Yes. The program is designed to work across a wide range of fitness levels and experience. The primary difference between levels is training volume, not workout complexity.
Level 1: starts around 5 hours per week
Level 2: starts around 7 hours per week
Level 3: starts around 10 hours per week
The overall structure and workouts are very similar. Your level is based primarily on your current training capacity, experience, available time, and goals.
How flexible is the weekly schedule?
2
The schedule is flexible, but the program assumes you can train at least five days per week.
When you begin, the goal is to establish a weekly schedule you can repeat consistently. Workouts can be arranged around work, family, outdoor days, and other commitments while still preserving the overall training rhythm and progression.
Do I need to live near the mountains?
3
No. You do need some way to train uphill regularly.
That can include steep outdoor terrain, stairs, a treadmill, StairMaster, or box-step workouts. You can build very effective mountain fitness without living near large mountains as long as you are willing to train the specific demands of climbing.
Can I hike, run, bike, or ski for my aerobic training?
4
Yes. Aerobic base training can be completed using the activities that best fit your goals, preferences, location, and current season.
Hiking, running, cycling, skiing, and other endurance activities can all be part of the program. Cross-training is encouraged when appropriate, while the later weeks will generally place more emphasis on the type of movement that best reflects your next mountain goal.
Full gym access is helpful but not essential.
You should have access to some form of free weights such as dumbbells, kettlebells, or a barbell, resistance bands, and a sturdy box or step. You will also need a way to complete aerobic and uphill training outdoors or indoors.
5
What equipment do I need?
How is the program delivered?
6
Your workouts and weekly guidance notes are delivered through TrainingPeaks, the world’s leading training software. TrainingPeaks is trusted by professionals and everyday athletes and helps you stay organized, track progress, and keep all of your training data in one place.
Do I need a TrainingPeaks Account?
7
Yes. Your training plan, workout instructions, progress, and coaching feedback are delivered through TrainingPeaks. When you enroll, you’ll create a new account or sign in to one you already have, and it will automatically connect to my coaching account.
The app is free to download, and your TrainingPeaks Premium membership is included with active coaching at no additional cost.
What kind of coaching support is included?
8
Coaching support is provided with the TrainingPeaks app, email, phone, text and Zoom. The level of support depends on the package you choose. Plus is the best fit for most people because it gives you more guidance, accountability, and support while still keeping the program simple and affordable.
Is Mountain Endurance right for me if I have a major goal coming up soon?
9
If you have a major summit, race, ski objective, or other specific mountain goal less than 12 weeks away, a more specific or custom training program will be a better choice.
Mountain Endurance is designed primarily as base training that prepares you for more specialized work later.
Which package should I choose?
10
Choose Guided if you want the basic structure and can stay consistent with minimal support.
Choose Plus if you want the best balance of structure, coaching support, and accountability.
Choose Custom Coaching if you want the highest level of personal guidance and support and require a fully individualized program or have a specific goal coming up in less than 12 weeks
READY TO START?
Build the Fitness Everything Else Depends On
Strong mountain performance starts with a deep aerobic base, durable strength, and the capacity to handle more work over time.
Mountain Endurance brings those qualities together in a complete 12-week base training program built for mountain athletes. Use it to become stronger year-round, prepare for your next training phase, and build the fitness that carries into bigger days, harder objectives, and more time in the mountains.
12 Weeks
A clear structure to build strength, fitness, and consistency.
Delivered Through TrainingPeaks
Your workouts, guidance, and tracking in one place.
1:1 Coaching Support
Get feedback and accountability when you need it.
Train at Home or in the Gym
Minimal equipment. Flexible execution.
Built for the Mountains
Base training that carries into hiking, climbing, skiing, running, and long days outside.
Not sure if Mountain Endurance is the right program for your goals?
You’re not just training for one trip or season. You’re building the fitness to go farther, move stronger, and stay ready for what comes next. Let’s build your base.