How To Train For The Ausangate Trek PLUS The 4-Week Ausangate Trek Training Plan

Updated: Jun 7, 2020

The Ausangate Trek was actually the very first extreme altitude trek I ever did so it holds a very, very special place in my heart. It was the trek that made me fall in love with trekking and mountaineering. It was in those six days that I found myself and found this deep and profound passion that I never knew existed. If you are considering doing this trek, my advice is… Book it, right now. You will be so grateful you did! If you need a little more convincing/inspiration then checkout this blog: The Ausangate Trek In 23 Pictures


Even though this beautiful trek can be done in 5 or 6 days, you will still need to properly train and prepare for it. Unlike a lot of other treks, this trek is done from lodge to lodge, which does make a huge difference in terms of being able to properly recover after each long day. That’s the easy factor, but in this blog you’ll find out the 2 reasons that make training for the Ausangate Trek so important to your success and safety followed by a 4-Week Ausangate Trek Training Plan.


The 2 Reasons Why You Need To Be Training To For The Ausangate Trek:

1. Altitude

The highest altitude point is 5,500m as you take a pass just beside the picturesque mountain, Ausangate. Reaching just over 5,500m it’s safe to say the Ausangate Trek is pretty high above sea level. If the concept of being 5,500m above sea level seems weird and something you just can’t imagine, then go for a 5.5km walk or run in a straight/straightish line. Doing that will put the magnitude of this incredible trek into perspective and show you why training for this trek is so so so important.


2. Pure Enjoyment

This may not seem like a strong enough reason to encourage you to train or a threatening enough reason to diligently do your training plan, but trust me it is. Ausangate is known as the ‘Sacred Mountain’ and for good reasons; the trek itself around the area is sacred. You’ll feel it when you get there; there is just something so special, enlightening and euphoric about the place. No other people, rolling mountains, coloured terrain, gracious, kind people and pure peace both internally and externally. If you aren’t well trained, you will miss all of that because you will be so busy struggling, you’ll totally miss those moments of pure joy and bliss. If you want to truly enjoy this trek for all that it has to offer, then put the time in now so you can enjoy the time you have there.


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 4-Week Ausangate Training Plan.


A small disclaimer, 4 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 5km with a heart rate between 140bpm and 150bpm then rather be on the safe side and assume you need longer than 4 weeks to prepare.


The 4-Week Ausangate Trek 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 and enjoy every moment of your journey, both internally and externally. The Ausangate trek will give you everything if you give everything in return.


Week 1

  • 2.5 hours Aerobic Fitness

  • 30 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1.5 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 2

  • 2.5 hours Aerobic Fitness

  • 30 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1.5 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 3

  • 3 hours Aerobic Fitness

  • 40 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 2 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 4

  • 3 hours Aerobic Fitness

  • 40 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 2 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

NOTE: I normally include a “Peak Week” plan into each training plan but because this is such a short training plan, I have excluded the peak week.

If you’re looking for more help and would prefer to work directly and personally with a High Altitude Coach then checkout my Mountaineering & Trekking Training Program.

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