How to Train Your Lungs and Legs for Mountain Trekking

To prepare for mountain trekking, you need to combine aerobic base training with functional leg strengthening. Start your program at least 8 to 12 weeks before your trip to ensure your cardiovascular system and joints can handle the sustained vertical gain.

1. Build your aerobic engine. Focus on Zone 2 cardio, which means exercising at a pace where you can still hold a conversation. Aim for 3-4 sessions per week, lasting 45-90 minutes each, using activities like hiking, cycling, or jogging.
2. Prioritize eccentric leg strength. The descent is harder on your muscles than the ascent. Perform 3 sets of 15 weighted step-ups and lunges twice a week to build the muscles that stabilize your knees and absorb impact.
3. Train with your gear. Four weeks before your departure, start wearing your loaded backpack on your training hikes. Increase the weight gradually until you are carrying 80-90% of the weight you expect to carry on the actual trek.
4. Incorporate interval training. Once a week, perform high-intensity intervals (e.g., 3 minutes of hard uphill walking or running followed by 2 minutes of rest) to increase your VO2 max and ability to recover quickly from steep sections.

Should I train at a higher altitude?

If you live at sea level, you cannot simulate altitude benefits through exercise alone. Focus on cardiovascular fitness; acclimatization must happen on the mountain over several days.

What if my knees hurt during training?

Stop the high-impact training immediately. Focus on low-impact cycling and incorporate more quad-strengthening exercises like wall-sits to support the knee joint.