There is a misconception that the Inca Trail is easy simply because it is a multi-day trek. Far too many people decide to do this trek, forgo training and then regret it while they are struggling on the trail. It is such an incredible, “bucket-list” trek, why waste the fact that you could be enjoying every single moment of it simply by training and properly preparing before hand?
In this blog you’ll find out the 2 reasons that make training so important to your success and safety followed by a 5-Week Inca Trail Training Plan.
The 2 Reasons Why You Need To Be Training For The Inca Trail:
1. Altitude
The summit altitude is 4,215m. Sitting just over 4,000m it’s safe to say The Inca Trail is classified as an extreme altitude trek. If the concept of being just over 4,000m high seems weird and something you just can’t imagine, then go for a 4km walk or run in a straight/straightish line. Doing that will put the magnitude of the Inca Trail into perspective and show you why training for the trek is so important.
2. Gradient Profile
The entire trail is about 42km, which spread over 4 days means you’ll be trekking about 11km per day depending on your itinerary or tour schedule. The challenge doesn’t come with the distance but with the gradient profile. A significant amount of those 42km is spent climbing steep, narrow Andean type mountain paths… At extreme altitude. It may not be the hardest trek in the world but these two factors make it a substantial challenge that requires training beforehand for most.
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 5-Week Inca Trail Training Plan.
A small disclaimer, 5 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 5 weeks to prepare.
5-Week Inca Trail 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 famous Inca Trail 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 (Peak Week)
During Peak Week, your training amount will decrease giving your body the necessary time to rest and recover before you take your first step on The Inca Trail. 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 5-Week Inca Trail 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.