Get trail-ready in 6 weeks.
The Himalayas reward preparation. Here's the exact plan our trek leaders give first-time trekkers — fitness, gear, and altitude wisdom.
A simple 6-week build.
- Brisk walks 30–40 min, 4× a week
- Stair climbing 10 min daily
- Bodyweight squats & lunges 3× 12
- Plank 30s × 3
- 5 km jog in under 35 min, 3× a week
- Hike with 5 kg backpack on weekends
- Step-ups 3× 15 each leg
- Core circuit: plank, side plank, dead bug
- 10 km hike with 7–8 kg pack
- Hill repeats or stair tower 20 min
- 5 km run under 30 min
- Stretch & foam-roll daily
Benchmark: by week 6 you should comfortably cover 5 km in under 30 minutes. That's the baseline we expect on most Uttarakhand treks above 12,000 ft.
Pack light. Pack right.
Respect the thin air.
Climb high, sleep low — gain altitude gradually, don't skip rest days.
Drink 4–5 L water daily, even when not thirsty.
Avoid alcohol and smoking for 48 hours before & during the trek.
Recognize AMS early: headache, nausea, dizziness, loss of appetite.
If symptoms worsen, descend immediately — there is no shame in turning back.
Eat carb-heavy meals: easier to digest at altitude.
AMS is unpredictable. Our leaders carry oximeters and oxygen on every high-altitude trek, and we never push a trekker showing serious symptoms above the safe line.
Ready when you are.
Pick a trek that matches your current fitness — we'll meet you on the trail.
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