There is a misconception that Ojas del Salado is an easy and simple climb because of the itinerary most tour providers create with the support of vehicles but far too many people decide to do this adventure, forgo training and then regret it while they are struggling on the final steps towards the summit of Ojas del Salado.
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In this blog you’ll find out the 2 reasons that make training so important to your success and safety followed by a 6-Week Ojas del Salado Training Plan.
The 2 Reasons Why You Need To Be Training For Ojas del Salado:
1. Altitude
The summit altitude is 6,893m. Regardless of the fact that vehicles are used to drive you up to 5,200m, it is still 6,893m above sea level. Your summit attempt will require you to climb close to 1,000m vertical meters in 9 to 10 hours, which is a long and hard climb ending with an incline of 35° just before the summit.
2. Duration
This climb normally takes between 9 and 15 days depending on the tour provider you are using. Two or three peaks of varying altitudes are squeezed into that time frame making it a significant endurance event, again, despite the fact that vehicles are used.
NOTE: Please read “The 5 Essential Training Principles Of Mountaineering & Trekking” before you start the next section of this blog. You’ll need to understand what the training principles actually are to understand your 6-Week Ojas del Salado Plan.
A small disclaimer, 6 weeks to train and prepare is really the minimum amount of time I would suggest to any of my clients with reasonable/average fitness levels. If you struggle to walk 5km with a heart rate of about 130bpm or run 4km with a heart rate between 140bpm and 150bpm then rather be on the safe side and assume you need longer than 6 weeks to prepare.
6-Week Ojos del Salado Training Plan
In my book “A Step-By-Step Manual To Mountaineering & Trekking Around The World” I share the formula I developed to calculate the exact number of hours you should be training per week to reach your peak physical condition for any mountain or trekking route you choose, as well as an entire, detailed and scientific chapter dedicated to creating your own training program.
If you haven’t read my book and calculated your weekly training hours then please know that the below training plan is based on the average age, weight and overall fitness levels of a person. This program also excludes the specific Heart Rate Zones that I explain and apply to The Training Chapter in my book, simply because it is impossible (and medically unsafe) to assume and suggest the specific zones you should be training in without properly calculating them.
Dedicate yourself to your training, give of your absolute best at sea level so you can give of your best at altitude. The incredible itinerary that accompanies the summit of Ojos del Salado will demand nothing less than your absolute best.
Week 1
2 hours Aerobic Fitness
30 minutes Core Stability
15 minutes Ankle Mobility and Balance
1 hour Leg and Glute Strength
15 minutes Anaerobic Power
Week 2
2 hours Aerobic Fitness
30 minutes Core Stability
15 minutes Ankle Mobility and Balance
1 hour Leg and Glute Strength
15 minutes Anaerobic Power
Week 3
2.5 hours Aerobic Fitness
30 minutes Core Stability
15 minutes Ankle Mobility and Balance
1 hour Leg and Glute Strength
15 minutes Anaerobic Power
Week 4
3 hours Aerobic Fitness
40 minutes Core Stability
15 minutes Ankle Mobility and Balance
1.5 hours Leg and Glute Strength
15 minutes Anaerobic Power
Week 5
4 hours Aerobic Fitness
40 minutes Core Stability
15 minutes Ankle Mobility and Balance
2 hours Leg and Glute Strength
15 minutes Anaerobic Power
Week 6 (Peak Week)
During Peak Week, your training amount will decrease giving your body the necessary time to rest and recover before you begin your journey to the summit of Ojas del Salado and the other accompanying mountains. You want to start your climb fully recovered and rested and not tired and exhausted from training, which is why including a Peak Week in your 6-Week Ojas del Salado Training Plan is important.
2 hours Aerobic Fitness
30 minutes Core Stability
30 minutes Ankle Mobility and Balance
1 hour Leg and Glute Strength – very light exercises followed by a 15 minute Self-Massage Release (SMR) using a Foam Roller. Click here to see my SMR program.
0 minutes Anaerobic Power