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Erika,
Thanks for reaching out and sorry for the confusion in the description. There is a good amount of variability in the total time of the workout depending on whether your performing it indoors or outdoors. The time of the uphill intensity portion should be the same either way though (40 min is good target for the first sessions). I’ll paste and updated desciption below that may help clarify.
1. WARM UP (15 minutes):
-Hike uphill.
-Weight is optional; move at an easy pace.
2. WORKOUT (40 minutes):
-Hike or climb as hard and fast as you can, with leg fatigue being the limiting factor rather than breathing or cardiovascular effort.
-Outdoor Option: After 40 minutes, carefully descend with or without the pack. Use trekking poles for safety and reduced joint impact. Dump the weight if you’re overly fatigued.
-Machine Option: After 40 minutes, remove the pack and proceed to the cooldown.
3. COOLDOWN (15 minutes):
-Low intensity with no added weight.
-If outside, descent may take longer.
-If on a treadmill, lower the incline to about 10%.