As we start the training process we want to decide how often to train, how hard to work, what type of activity to do, and for how long.  A useful acronym is F.I.T.T. and it stands for Frequency, Intensity, Type and Time. We can use the F.I.T.T. principles to ensure our training provides the results we expect.    Frequency.  The frequency of training is simply how often you train.  For example, how often you complete your long hike or your strength training.   My experience working with climbers and athletes is that in order to decide how often to train, it is best to look practically at our lifestyle and build the training in around work, family, and other important commitments.  Most people can spend an hour or so on exercise most days of the week, with a larger amount of time on the weekends.  The good news is that for most people this is enough.  Training five days a week provides plenty of opportunity to build the fitness required for mountain climbing.   Intensity.  Intensity can range from very easy to extremely hard.  This can also be expressed as aerobic intensity and anaerobic intensity.  In mountain climbing, the vast amount of activity is aerobic punctuated with shorter bursts of anaerobic activity.  This can be reflected in the training plan.  For example, longer hiking sessions will be performed at a lower intensity whereas shorter weekday sessions will be a chance to push hard and get the heart rate into the anaerobic range.   Type.  A general theory of training is one of specificity.  This means that the more closely aligned the type of training is to the actual activity, the more you will benefit. This is important for many climbers, especially if you live in areas with few hills to climb. Most of us will use alternate methods of training and we should make sure that we consider how closely the type of training mimics the actual climb. Hiking, of course, is perfect.  A stairmaster or elliptical machines is good.  Cycling uses similar muscles and energy systems.  Although swimming, yoga, and basketball yield great conditioning benefits, these sports do not translate to climbing in the way that more similar activities do.     Time.  Mountain climbing involves long days.  It is common to climb for five to eight hours; summit days, such as on Mt. Rainier, often involve 14 to 18 hours of climbing.  On these long climbs we generally break the day into segments of about an hour of climbing at a time.  During your training a long day of hiking will progressively mimic a day on the mountain.  Shorter mid-week training sessions of about an hour develop the habit of putting on a pack and being ready for any rigors the next hour of climbing presents.   Applying the F.I.T.T. principles is a good way of building out a training plan that covers all of our bases.  A rough example of a well-balanced training week (in the building phase) could therefore look like this:   • Monday:  Rest and Recovery • Tuesday:  Stairs • Wednesday:  Strength training • Thursday:  Short hike • Friday:  Rest and Recovery • Saturday:  2 hour aerobic activity ie. cycling, hiking, or running • Sunday: Half-day hike   This example is simply a guideline; everyone will have a slightly different approach to how they map out their training plan.  Just as there are many routes to the summit of the mountain, there are many ways to develop a training plan.  The important things are that your training plan contains the right balance of activities that develop the fitness and strength to be successful on the mountain.  At the same time, the best training plans are ones that fit our lifestyle, are enjoyable, and therefore sustainable.   - John Colver                          John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX  brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle.