I am planning a trip to the Alps, where I'll do some mountaineering, mostly on rocks (little or no ice) at altitudes around 4000 m. I expect to do mostly scrambling, with only a few places per day where we'll need to climb with protection.
In the time left (a few months), I would like to improve my fitness. I can devote 30-60 minutes a day and a few additional hours at weekends.
Which types of exercise should I do, to prepare my body most effectively?
- How important is it to do interval training?
- Is it important to run uphill? Downhill? If yes, how steep?
- Should I carry weight?
- I can devote a few hours at weekends to hiking with weight. How important is this? Should I carry the same amount of weight that I expect to use in the mountains? Maybe more? Or should I carry less, and aim for speed instead?
- I do mountainbiking for fun, but I feel that it doesn't give me much advantage in fitness for mountains. Is there any way to adjust mountainbiking for this specific purpose?
- I do gym and rock climbing 2-3 times a week. Do I need any other anaerobic exercises?