New Zealand
Tongariro Alpine Crossing
Choose between the day crossing and the Northern Circuit, then prepare for the climb, descent and weather.
Peaksted Learn
Trek preparation guides for the mountain ahead.
Get clear on what your route asks of you. Choose a trek for a step-by-step reading path, or find an answer to a training question.
Start with a route
Where are you going?
Follow the questions in order: how hard is it, how fit do you need to be, and how should you train?
Nepal
Everest Base Camp
Understand the repeated walking days, altitude and training timeline.
Nepal
Annapurna Base Camp
Prepare for stone steps, the long descent and repeat days in the Sanctuary.
Tanzania
Kilimanjaro
Get clear on the routes, fitness demands and acclimatisation.
The Alps
Tour du Mont Blanc
Prepare for climbing and descending day after day.
The Dolomites
Alta Via 1
Prepare for repeated climbs, long descents and a technical finish.
Nepal
Everest Three Passes
Build the capacity for three high crossings and long mountain days.
New Zealand
New Zealand Great Walks
Compare the tracks, judge your fitness and train for the terrain.
Choose a starting point
Build a base, prepare for long days, or work out what to eat and drink.
New to training
Build a repeatable base before adding volume.
Training without mountains
Use stairs, strength and back-to-back days to prepare from flat terrain.
Long days on the trail
Practice pack load, food and the effort you can repeat.
Food for the trek
Plan meals and drinks for one long day or several days away.
Every published guide
Find an answer
Search a question or browse by the part of trekking you want to prepare for.
66 guides
Training
Plans, pacing and the work between treks.
- How to Train for Everest Three PassesA practical 16-week framework for long hikes, climbing, descents, pack work and the recovery to repeat it across the Everest Three Passes circuit.12 min read
- How to Train for the Tour du Mont BlancThe view changes every day. Your legs need to keep showing up. A repeatable 12-week rhythm for climbing, descending and doing it again.9 min read
- Getting StartedHow Trek Ready works, how to choose between the Base and Summit tracks, and how to set yourself up for a strong first fortnight.4 min read
- Training BasicsThe principles of mountain fitness: how strength, aerobic work, conditioning and Mountain Days fit together, and how to handle missed sessions.4 min read
- Aerobic PacingWhy most aerobic work should feel easy, how to check your pace with the talk test, and how to pace climbs on trek.4 min read
- Recovery & AdjustmentsHow much rest and sleep help, what normal soreness looks like, when to back off, and how to return after illness or a break.4 min read
- Assessments & ProgressHow to test fairly, read your results across strength, aerobic capacity and pack carrying, and when not to test.3 min read
- How to Train for Everest Base CampBuild the endurance, strength and durability the Khumbu actually demands, with a simple weekly structure and a realistic timeline.10 min read
- How to Train for KilimanjaroBuild the endurance, strength and durability Kilimanjaro actually demands, with a 12-week structure, a sample week and summit-night rehearsal.9 min read
- How to Train for a Multi-Day Trek Without Mountains NearbyNo hills nearby? Build the climbing, descending, pack and repeat-day fitness a mountain trek asks for, with a practical week you can do anywhere.5 min read
- Stair Training for Hiking: 3 Workouts to Build Uphill EnduranceUse stairs, step-ups and incline walking to build sustainable climbing fitness. A four-session starting guide, with descent and pack guidance.5 min read
- Back-to-Back Hiking Training: Prepare for Consecutive Trekking DaysA good first day is only half the test. Learn to add a manageable second walk, assess recovery and rehearse the rhythm of a multi-day trek.5 min read
- How Long Should You Train for a Multi-Day Trek?Compare 8, 12, 16 and 24-week trek training timelines by starting fitness, route demands and departure date.6 min read
- How to Train for the New Zealand Great WalksA practical 10-week plan for the Milford, Routeburn and Kepler Tracks and the Tongariro Northern Circuit: climbing, descents, pack work and linked days.12 min read
- How to Train for the Alta Via 1How to train for the Alta Via 1: a simple 8 to 12 week plan for repeated climbs, long descents and back-to-back days, with a sample week.9 min read
- How to Train for Annapurna Base CampAn 8 to 10 week build for Annapurna Base Camp: stairs, long descents and back-to-back days, with a sample week and how to taper.9 min read
- How to Train for the Tongariro Alpine CrossingHow to train for the Tongariro Alpine Crossing: a 6 to 8 week build covering stairs, loose descents and long days, with a sample week.8 min read
Trek Preparation
The demands of specific routes and long mountain days.
- How Fit Do You Need to Be for the Tour du Mont Blanc?Not as fit as you fear, and not in the way you think. The real answer is about climbing, descending and doing it again tomorrow.9 min read
- How Hard Is the Tour du Mont Blanc Really?It is not technical, but it is not easy. What actually makes the Tour du Mont Blanc hard, and what makes it easier.8 min read
- How Hard Is Everest Base Camp Really?How hard is Everest Base Camp? A practical guide to altitude, repeated trekking days, fitness, recovery and how to judge whether you are ready.9 min read
- How Fit Do You Really Need to Be for Everest Base Camp?Seven things that matter more than your 5K time.9 min read
- Mountain Day Field GuideHow to plan, pace and progress your weekly Mountain Day, and what to do if you have no mountains nearby.4 min read
- Pack Training & Load ManagementHow pack weight affects your body, a percentage-based way to build carrying capacity, and how to progress load safely.4 min read
- How Hard Is Kilimanjaro Really?It is not technical, but it is not easy. What actually makes Kilimanjaro hard, and what makes it easier.8 min read
- How Fit Do You Need to Be for Kilimanjaro?Not as fit as you fear, and not in the way you think. Five principles, a starting-point finder and how to use the weeks you have.10 min read
- How Hard Is Everest Three Passes Really?Three high crossings, long days in thin air and little room to recover. What makes Everest Three Passes hard, and what makes it easier.9 min read
- How Fit Do You Need to Be for Everest Three Passes?Fitter than a standard Everest trek, in specific ways: long days, repeat days and descending well. And fitness is not altitude tolerance.9 min read
- How Hard Are the New Zealand Great Walks? Ranked Easiest to HardestThe New Zealand Great Walks ranked easiest to hardest, with distance, days, high point, what makes each hard, how to choose and what to train.8 min read
- How Fit Do You Need to Be for a New Zealand Great Walk?How fit you need to be for a New Zealand Great Walk, in strength and conditioning terms: strong legs, a steady engine and durability, plus a sample week.7 min read
- How Hard Is the Milford Track, and How Do You Train for It?Four days, 53.5 km and one big day. The Milford Track in numbers, what makes day three hard, and a plan for 12, 8 or 4 weeks.6 min read
- Milford vs Routeburn vs Kepler: Which Fiordland Great Walk?Three famous Fiordland Great Walks compared on distance, days, high points and what makes each hard, plus what to do if the Milford is full.5 min read
- How Hard Is the Alta Via 1?How hard the Alta Via 1 really is: distance, climbing and descent, the technical southern finish, what each day feels like and who it suits.8 min read
- How Fit Do You Need to Be for the Alta Via 1?How fit you need to be for the Alta Via 1: realistic benchmarks for climbing, descending and repeat days, and three simple checks.8 min read
- How Hard Is Annapurna Base Camp?How hard is the Annapurna Base Camp trek? The seven physical demands rated honestly: stone steps, long descents, repeat days and 4,130 m of altitude.9 min read
- How Fit Do You Need to Be for Annapurna Base Camp?Seven simple checks, one per physical capacity, that show where you stand for the Annapurna Base Camp trek and what to work on.8 min read
- How Hard Is the Tongariro Alpine Crossing?How hard is the Tongariro Alpine Crossing? The seven physical demands, the steep climb, the loose descent and the weather, with the Northern Circuit alongside.8 min read
- How Fit Do You Need to Be for the Tongariro Alpine Crossing?How fit do you need to be for the Tongariro Alpine Crossing? Seven checks, one per physical capacity, with what changes for the Northern Circuit.7 min read
- Tongariro Alpine Crossing Weather and ConditionsTongariro Alpine Crossing weather and conditions: wind, cloud, ice and volcanic alerts, what to check before you go and when to turn around.7 min read
Strength
Build legs, hips and pack-carrying capacity.
- RPE & Choosing WeightsHow to use RPE and reps in reserve to pick the right weight, progress safely and keep training effective when sleep and stress change.4 min read
- Strength Training for Hiking: Full-Body Gym WorkoutsA practical full-body gym guide for hikers: nine useful exercises, two complete strength sessions, progression and how to fit lifting around long walks.7 min read
- Strength Training for Hiking at Home: No Gym RequiredBuild hiking strength at home with bodyweight, a secure backpack or bands. Choose equipment, follow two complete sessions and progress safely.8 min read
- Do Hikers Need Upper-Body Strength? Packs, Poles & CoreTrain the upper back, shoulders and trunk for pack carrying, poles and varied terrain—without overdoing arm work.7 min read
Endurance
Stay comfortable on climbs and repeated days.
Nutrition
Eat and drink well before and during a trek.
- Nutrition & Trek FuelNine core trek-nutrition guides, from pre-hike food and water planning to multi-day treks, altitude and special diets, plus practical companion guides.5 min read
- Fueling a 6–8 Hour Hiking DayPack a plan, not just snacks. A simple way to keep eating on long days, with useful numbers and room for real life.3 min read
- Why You Crash on a Long Hike (and How to Stop It)Why you crash on a long hike: fuel, fluid or pace, the warning signs, what to do in the moment and three habits to stop it happening again.6 min read
- How Much to Eat and Drink on a Hike (Hour by Hour)How often to eat on a long hike, a realistic six-hour food plan and how to carry enough safe water without forcing a fixed drinking target.6 min read
- Carbs, Protein and Fat on the Trail: What Each One DoesWhat carbohydrate, fat and protein each do when you hike, the signs you are short of each, what to pack and how much, in plain English.6 min read
- Electrolytes for Hiking: What They Do and Whether You Need ThemWhat electrolytes do when you hike, whether you need them, how much sodium helps on long hot days and how to avoid over-drinking.6 min read
- Foods to Avoid on a Long Hike (and What to Pack Instead)Foods that tend to sit badly on a long hike, before you set off, on the move and at camp, with simple swaps.5 min read
- Eating and Drinking at High Altitude: What Changes and What to DoHow altitude changes appetite, fluid needs and fuelling on a trek, and what to eat and drink when the air is thin.6 min read
- What to Eat Before and After a HikeWhat to eat the night before, the morning of and after a hike: simple pre-hike meals, easy recovery foods and how to refuel for tomorrow's walk.5 min read
- What to Eat on a Multi-Day Trek: A 5-Day Food PlanHow much food to carry on a multi-day trek, a day-by-day 5-day food plan with calories, and the lightest, most energy-dense foods to pack.7 min read
- Vegetarian, Vegan, Dairy-Free and Gluten-Free Trek FoodEasy swaps and packable staples for vegetarian, vegan, dairy-free and gluten-free hikers, with notes on protein and hidden ingredients.6 min read
Altitude
Understand acclimatisation and its limits.
- Understanding Altitude and AcclimatizationThe strongest person is not always the safest at altitude. Learn what matters, what to watch for, and when to change the plan.2 min read
- Everest Base Camp Altitude ExplainedWhat actually happens to your body as you climb, what to watch for, and why being fitter does not make you altitude-proof.9 min read
- Kilimanjaro Altitude ExplainedWhat actually happens to your body as you climb, what to watch for, and why being fitter does not make you altitude-proof.8 min read
- Annapurna Base Camp Altitude ExplainedHow the air changes at 4,130 m, how the route climbs, the early signs of altitude illness and what to do about them.8 min read
Trek Ready Journey
Eight short lessons alongside the Trek Ready programme.
- Trek Ready Week 1: What the Mountain Actually Asks of YouChoose a track you can repeat, set a clear trek goal, and record your first strength and Mountain Day markers.2 min read
- Trek Ready Week 2: Set a Starting Line You Can Find AgainComplete the FITR baseline once and record the conditions you will need to repeat in Week 8.2 min read
- Trek Ready Week 3: Why Slower Can Take You FurtherUse one simple speaking check to find a pace you can sustain on climbs and repeat on another day.2 min read
- Trek Ready Week 4: The Downhill TaxPractise controlled descents, notice next-day recovery, and make a useful halfway check without adding extra work.2 min read
- Trek Ready Week 5: Let the Work SettleUse the easier week as planned, notice how you recover, and avoid cramming in missed sessions.2 min read
- Trek Ready Week 6: Fuel Before You FadeMake a food-and-water plan for your assigned Mountain Day, try it, and learn what you can actually eat while moving.2 min read
- Trek Ready Week 7: Make Mountain Day a RehearsalUse your assigned outing to test shoes, pack, food, pacing and the small decisions that matter on a trek.2 min read
- Trek Ready Week 8: What Actually Changed?Retest fairly, see the progress you can measure, and choose one sensible next step based on results and recovery.2 min read
Turn what you learn into readiness.
See where you stand, then choose the level of training support that fits your trek.
