Altitude Training: How to Prepare for High Mountains

1. UNDERSTAND THE CHALLENGE

As you ascend, oxygen availability decreases. This can lead to:

• • Reduced aerobic capacity
• • Faster fatigue
• • Dehydration
• Altitude sickness

Understanding the physiological stress is the first step to preparing for it.

2. BUILD A STRONG AEROBIC FOUNDATION

A solid aerobic base improves your body s ability to transport and utilize oxygen.

• Train 3-5 times per week

• Mix mostly steady state cardio at zone 2, with some tempo and interval sessions

• Increase weekly volume gradually

Focus on time, not just distance. Consistency is key.

3. ADD ALTITUDE-SPECIFIC TRAINING

Simulate the physical demands of the mountains.

•  Hike or run with a weighted pack
• Train on steep inclines and uneven terrain
• Use stair climbers or altitude masks (with caution)
• Practice long duration efforts

Aim to spend time in the mountains before your expedition if possible.

4. STRENGTH TRAINING STILL MATTERS

Stronger muscles are more efficient and more resilient at altitude.

• Focus on lower body strength (squats, lunges, step-ups)
• Include core and upper body for pack stability and posture
• Train 2-3 times per week

Strength + endurance = mountain-ready.

5. ACCLIMATIZE THE RIGHT WAY

Acclimatization is a non-negotiable.

• Ascend high, sleep low when possible
• Gain elevation gradually (300-500m sleeping altitude per day)
• Take rest days and listen to your body
• Hydrate well and eat enough

Rushing increases risk. Patience leads to summit success.

6. DON’T FORGET RECOVERY & NUTRITION

Recovery is amplified at altitude. Support your body with:

• 7-9 hours of sleep per night
• High quality carbohydrates and protein
• Electrolytes and plenty of fluids

Fuel well. Recover well. Perform well.

7. THE BOTTOM LINE

Altitude training is about more than fitness, it’s about preparation.

Train your body, prepare your mind and respect the mountain.