What level of fitness is needed for Everest Base Camp Trek?

"By Wanderers India"

Fitness level needed for Everest Base Camp Trek


Fitness level needed for Everest Base Camp Trek

One of the most favorite treks around the world, Everest Base Camp Trek (also known as EBC Trek) attracts over thirty thousand trekkers every year. It is definitely the most selling treks in the world.

Everest Base Camp Trek

The highest altitude is 5643 Meters (18513 Feet) at Kala Pathar. The Everest Base Camp is at an altitude of 5380 Meters (17600 Feet). Also, as we already know, it is a high altitude trek so going in unprepared can be a challenging thing.

EBC Trek

Although it is not a difficult trek/expedition, but as a moderate level trek also one needs to have some basic fitness level to attempt the Everest Base Camp Trek. The ascends and descends on a few days of the 9 day long trek requires strength in legs along with the Stamina. The below schedule has proved to be really basic yet extremely effective.

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Week 1:
Monday: 2-2.5 Kms of jogging + 5x3 sets of squats +50x3 sets of skipping
Tuesday: Basic stretching and rest
Wednesday:1-1.5 Kms of walking/jogging + 30x4 Jumping Jacks + 30x4 Mountain Climber + 15x3 sets of squats
Thursday: 3 Kms of jogging
Friday:Basic stretching and rest
Saturday:2-2.5 Kms of jogging + 10x3 sets of squats +50x3 sets of skipping
Sunday: Rest

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Week 2:
Monday: 5 Kms of jogging/running
Tuesday: Basic stretching and rest
Wednesday:4 Kms of jogging/running + 5x3 sets of squats
Thursday: Basic stretching and rest
Friday:5 Km of Jogging/running + 10X3 sets of lunges
Saturday:2-2.5 Kms of jogging + 10x3 sets of squats +50x3 sets of skipping
Sunday: Rest

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Week 3:
Monday: 3-3.5 Kms of jogging + 5x3 sets of squats +50x4 sets of skipping
Tuesday: Basic stretching and rest
Wednesday:2-2.5 Kms of jogging + 30x4 Jumping Jacks + 30x4 Mountain Climber + 15x4 sets of squats
Thursday: 4Kms of jogging
Friday:Basic stretching + 10x3 sets of lunges + 15x4 sets of squats
Saturday:3-3.5 Kms of jogging + 10x3 sets of squats +50x3 sets of skipping
Sunday: Rest

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Week 4:
Monday: 3-3.5 Kms of jogging + 10x3 sets of squats +50x4 sets of skipping
Tuesday: Basic stretching and rest
Wednesday:4 Kms of jogging/running + 10x3 sets of squats
Thursday: Basic stretching and rest
Friday:4 Kms of Jogging/running + 10x3 sets of lunges + 30x4 mountain climber
Saturday:3-3.5 Kms of jogging + 10x3 sets of squats +50x4 sets of skipping
Sunday: Rest

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At the end of the above schedule, you will be able to trek in high altitudes without any kind of stress or sour muscle. Depending on you life style or time in hand, you can choose to either continue with the above schedule or scale it up as well.

Happy Trekking!!

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