Trek fitness
Train for the trail, week by week
Pick your trek’s grade and follow its 8-week plan: five days a week of cardio, stairs and loaded walks. Built on WHO activity guidelines and our fitness guide.
Trek fitness
Choose your plan
EasyEasy treksShort days on clear trails, usually one or two days: Triund, Nag Tibba, most Sahyadri forts.
ModerateModerate treksLonger days with steady climbs, often several days in a row: Kedarkantha, Hampta Pass, Valley of Flowers.
DifficultDifficult treksLong, steep days, rough ground and higher camps: Panch Kedar, Rupin Pass, Gaumukh Tapovan.
ChallengingChallenging treksHigh passes, snow or very long days: Auden’s Col, Kalindi Khal, Bali Pass.
When should I start?
Enter your trek start date and grade. We count back to the Monday you should begin.
How the plan works
- Train 5 days a week and rest the other 2. Add strength twice a week: squats, lunges, step-ups, calf raises and planks, 2 sets of 10–12.
- Walk slowly for 5–10 minutes before and after every session.
- Work hard enough to breathe harder but still talk. If a week feels too hard, repeat it.
- The loaded walk matters most: wear your trek shoes and pack your trek bag.
Stop and see a doctor if you feel
Chest pain or tightness, dizziness, unusual breathlessness, a racing or irregular heartbeat, or extreme tiredness. If chest pain lasts more than a few minutes, call 112.
These plans are our rules of thumb, not medical advice. Talk to a doctor first if you have heart or lung disease, diabetes, or are over 65. Read the full fitness guide →
The 8-week course on WhatsApp
One message a week with that week’s sessions and a check-in. Opening soon.