Think in terms of time on feet, ascent, and pack weight rather than gym numbers. A solid baseline for UK summer days is being able to cover 15–20 km with 800–1,000 m of ascent carrying 10–12 kg and still have enough in the tank for a safe descent. For Scottish winter, expect the same distance to feel 30–50% harder due to snow, wind and crampons.
Training that carries over:
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Weekly hill days or stair sessions with a pack (progress pack weight gradually).
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Intervals (e.g., 6–10 × 3–5 min uphill efforts) to handle steep pulls.
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Strength (step-ups, split squats, calf raises, core) to protect knees/ankles.
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If you track effort, aim to do most long days in Zone 2 (easy conversational pace), with short Zone 4 pushes for steep sections.
Checks: If you can jog 5–10 km comfortably and climb 20–30 floors with a 10 kg pack without blowing up, you’re close to a good baseline.