Mountaineering Fitness

Arriving fit is one of the most important things you can do to ensure a successful and enjoyable expedition. The mountains themselves will test you — your preparation determines how much enjoyment you get from that test.

What the Expeditions Demand

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Our Peru expeditions involve:

• Carrying a 15–20kg pack for 6–8 hours per day over multiple consecutive days
• Operating at altitudes between 3,000m and 6,400m
• Early alpine starts (typically 1–3am on summit days)
• Technical climbing — sustained concentration and physical output on ice and mixed terrain
• Mental endurance across 16–18 days of continuous expedition life

Good fitness doesn't make the mountains easy — it gives you the physical reserve to cope with the unexpected and still enjoy the experience.

Cardiovascular Fitness

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Aerobic capacity is the foundation. The best preparation is sustained aerobic effort — hiking, running, cycling, swimming, or rowing at moderate intensity for extended periods. Aim to build to:

• 3–5 aerobic sessions per week, 45–90 minutes each
• At least one long effort (2–4 hours) per week in the months leading up to departure
• Vertical gain: hike uphill whenever possible — treadmill on an incline is fine
• Step machine / stair climber: excellent expedition-specific cardio

If you have access to altitude training or live above 1500m, make use of it. Otherwise, your body will acclimatise on the expedition — the itinerary is designed with this in mind.

Strength and Load Carrying

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Carrying a heavy pack on uneven terrain for hours demands functional strength — particularly in the legs, hips, and core. Bodyweight and compound lifts are more useful than machine isolation exercises.

• Squats and lunges — build leg endurance and single-leg stability
• Step-ups — directly mimic uphill climbing; load them progressively
• Deadlifts — posterior chain strength protects your lower back under pack load
• Planks and core work — a strong core transfers power efficiently and reduces fatigue
• Pull-ups / rows — upper body pulling strength for ice axe work and mixed climbing

Ideally, begin incorporating pack carries 8–12 weeks out. Start at 10kg and build toward your target expedition pack weight. Walking hills or stairs with a loaded pack is one of the best single things you can do.

Flexibility and Recovery

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Expedition life involves long days, interrupted sleep, and sustained output. Build recovery into your training:

• Regular stretching — hip flexors, hamstrings, calves, and shoulders
• At least one full rest day per week
• Sleep: treat 8 hours as a training priority, not a luxury
• Yoga or Pilates complement mountaineering well — body awareness, breath control, and core stability all transfer directly

A Simple 12-Week Framework

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If you have 12 weeks before departure, structure your training in three blocks:

Mental Preparation

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Physical fitness is half the picture. Expeditions place you in conditions of sustained discomfort, uncertainty, and sleep deprivation. Developing mental resilience — the ability to stay calm, focused, and positive when things are hard — is as valuable as any physical attribute.

Practices that help: meditation, cold exposure (cold showers or ice baths), voluntary discomfort training (fasting, sleep restriction), and simply spending time outdoors in difficult conditions. The more time you spend outside your comfort zone in training, the smaller the gap between training and expedition reality.

Medical Clearance

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All expedition participants are required to complete a medical form in the presence of their doctor prior to departure. Disclose any health conditions that may affect your performance or that of others on the mountain. Conditions of concern include cardiac or respiratory issues, diabetes, uncontrolled hypertension, or a history of altitude illness.

If in doubt, speak with your GP and a travel medicine specialist familiar with high-altitude environments.