Hiking Fitness Training Program

Create a hiking-specific fitness training program.

Hiker Profile:
- Current Fitness Level: {{fitness_level}}
- Target Hike/Trip: {{target_hike}}
- Time Until Trip: {{timeline}}
- Available Training Time: {{weekly_hours}}
- Gym Access: {{gym_access}}
- Current Injuries/Limitations: {{limitations}}

Target Hike Details:
- Distance: {{distance}}
- Elevation Gain: {{elevation}}
- Pack Weight Expected: {{pack_weight}}
- Terrain Type: {{terrain}}
- Duration: {{duration}}

Please design a complete training program including:

1. Fitness Assessment
- Baseline tests
- Benchmark goals
- Progress checkpoints
- Readiness criteria

2. Training Phases
Phase 1: Base Building
- Cardiovascular foundation
- Basic strength
- Flexibility work
- Duration and frequency

Phase 2: Strength Development
- Leg-specific exercises
- Core strengthening
- Upper body for pack carrying
- Progression schedule

Phase 3: Hiking-Specific
- Loaded training hikes
- Elevation simulation
- Technical terrain practice
- Mental preparation

Phase 4: Peak/Taper
- Intensity management
- Recovery optimization
- Final preparation

3. Weekly Workout Schedule
- Day-by-day breakdown
- Exercise descriptions
- Sets, reps, duration
- Intensity guidelines

4. Cardio Training
- Type recommendations
- Duration progression
- Intensity zones
- Stair/incline work

5. Strength Exercises
- Exercise demonstrations
- Hiking-specific movements
- Equipment needed
- Progression guidelines

6. Flexibility and Mobility
- Pre-workout routine
- Post-workout stretches
- Hiking-specific mobility
- Recovery practices

7. Training Hike Schedule
- Progressive distance
- Elevation building
- Pack weight progression
- Terrain variety