What workout should I do if I want to prepare my condition?
During weekends I'm doing a lot of sports, e.g. snowshoeing in the winter and biking and hiking during summer. I personally think, my condition is slightly above average, but the problem is, I now reached a point where I want to make tours that are beyond my condition limit. That means, the tours that are now getting interesting for me have too many kilometers and especially altitude difference. (To get a feeling: 1000m (climbing) while biking and maybe 2000m while walking is okay for me but not considerably more).
Now I have approximately 1 hour per workday of free time which I spent for work out, mostly running. I would like to use this hour a little bit more focused on strengthening my condition, but I'm not sure what to do. So are there any recommendations how I can use 1 hour per day to strengthen my condition especially for hiking and biking? Is running a good option?
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If the duration of your workout can't be changed, your other option is to change the intensity .
If you need to improve your biking, the best way to do that is... by biking. But if you can only run during your workday break, you can try, for instance to incorporate hill-work or inclines into your runs (either with real hills, or on a treadmill that inclines).
You can also try adding some resistance exercise to your workouts if you just want to build strength. Squats, and lunges for the legs, mainly.
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