Alpine Hiking — Glossary

Every Alpine Hiking term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

Pole Technique on the Descent (Cheat code)

Lengthen your poles before a descent and plant them actively ahead of you: that cuts peak knee load by 12–25% — the cheapest knee fix in the mountains.

Rocking Step & Braking Step (Movement)

The two scree-descent techniques: the rocking step slides with loose material under control, the braking step lands heel first on an almost straight leg on firmer ground.

SAC Hiking Scale (T1–T6) (Rule)

The Swiss Alpine Club's six-step trail difficulty scale: T1–T3 is hiking, T4–T6 is alpine hiking. It rates the hardest single spot, never the average.

Schrofen (Steep Broken Terrain) (Slang)

Alpine shorthand for steep, rock-strewn ground between a marked trail and real climbing — the terrain that shows whether you're genuinely sure-footed.

Shock Absorber (Via Ferrata Set) (Equipment)

The tear-webbing inside a via ferrata set that decelerates a fall into the steel cable. To EN 958:2017 it keeps impact force under 6 kN at 120 kg — and is scrap afterwards.

Turnaround Time (Cheat code)

The clock time at which you turn around — no matter how close the summit looks. Fixed before you set off, so your ego doesn't get a vote up on the ridge.

Walking Time & Elevation Gain (Rule)

The two planning numbers in the mountains: elevation gain drives effort more than distance, and the times on yellow signposts are pure walking time — breaks not included.

General

Terms from training theory that apply in every sport.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.