Hiking

Exercise Metrics, Activity Type Details, and Training Advice

CategoryOutdoor
Session45 - 240 min

Hiking builds aerobic endurance, leg strength, and balance through sustained walking on varied terrain. Elevation gain, pack weight, surface, heat, and duration can make the same distance feel very different. It is especially useful for steady outdoor cardio that also challenges stability and muscular endurance.

Exercise Metrics

Fitness Profile [1]

Strength
5
Low-Intensity Cardio (aerobic)
7
High-Intensity Cardio (peak)
3
Mobility & Flexibility
2
Balance
5
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Hiking
HealthKit reference [3]
.hiking
MET [4]
3.8 - 7.8
Typical session duration
45 - 240 min
Recommended fitness level
Beginner
Injury risk
Medium

Training advice

Benefits

Hiking builds aerobic endurance, leg strength, balance, and outdoor confidence through sustained movement on varied terrain. Elevation, surface, and pack weight make it more complete than flat walking.

What to watch out for

Plan for terrain, weather, hydration, daylight, footwear, and navigation. Increase distance and elevation gradually, and turn around early when conditions, pain, or fatigue start changing judgment.

Streakout app preview – Summary, Insights & Timeline
Visualize the Hiking workout stats on your iPhone
Apple App Store Download Badge
Rating
5.0
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Explore other Activity Types in the Outdoor category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.