Can you train for altitude? Not the way the internet says
Masks, tents, endless intervals. Most of it misses the point. Here's what training can and can't do for a high trek, the myths worth ignoring, and what actually gets people to the top feeling human.
By Nathan Gee, BSc Sports Science, strength and conditioning coach · 8 min readYou can't train your lungs for thin air at home. You can train everything around them
At sea level, there's no workout that makes your body need less oxygen. That only happens by spending time high up. But how you feel at altitude depends on far more than oxygen: your fitness, your legs, your pace and, above all, how fast your itinerary climbs.
Want the science first? Understanding altitude and acclimatisation explains what thin air does to your body.
Four things training genuinely gives you up high
A bigger engine
Higher up, each breath carries less oxygen, so the same walk takes more of your capacity. A bigger aerobic base gives you more headroom, so a steady pace stays steady.
Cheaper steps
Strong legs make every step cost less. On a long climb at altitude, that's energy you keep for the next day, and the one after.
Practised slowness
The pace that works high up feels almost silly at home. Training at a pace you can talk at teaches you to walk slowly without fighting it.
Durable days
High treks are many long days in a row. Training back-to-back walks with your pack means your legs aren't the thing that gives out.
And three things it can't
- Stop altitude sickness. Fitness doesn't protect you from it. Very fit people get it, and some unfit people don't. How fast you go up matters far more than how fit you are.
- Copy altitude at sea level. Hard intervals and long runs don't make your blood carry more oxygen at home. Your body only fully adjusts to altitude by being at altitude.
- Let you skip acclimatisation. Being fit can tempt you to go faster than your body is adjusting. That's exactly the wrong way round.
Five altitude myths worth ignoring
Tap one to see what's really going on.
“A training mask will get me ready for altitude”
Those masks make breathing harder, but the air you breathe still has the same oxygen in it. They train your breathing muscles a little; they don't simulate altitude. Save your money for good boots.
“I'm fit, so I won't get altitude sickness”
Fitness doesn't decide who gets it. A sensible itinerary, a slow pace and listening to your body do. Fit people who rush are a classic case.
“Drinking loads of water prevents it”
Staying hydrated helps you feel better, and dehydration can feel a lot like altitude sickness. But drinking extra won't stop altitude sickness. Drink to thirst and check your pee is pale.
“Altitude tents are a must”
They can help some people pre-acclimatise, but only with many hours a night over several weeks, and they're expensive. For most trekkers, a good itinerary does more. Not a must.
“If I train hard enough I can go faster up there”
On a high trek, fast is the enemy. Your training is so the slow pace feels easy, not so you can race to camp.
Your itinerary matters more than your training
If you do one thing from this guide, choose a sensible itinerary. Training gets you fit for the walking; time gets you used to the height.
- 1Itinerary
Above 3,000 m, go up gently
A widely used guideline: once you're above 3,000 m, sleep no more than about 500 m higher each night, with a rest day every three to four days.
- 2Itinerary
Choose the longer option
On Kilimanjaro, routes of seven days or more give your body more time to adjust. For Everest Base Camp, pick an itinerary with proper acclimatisation days.
- 3Itinerary
Climb high, sleep low
Short hikes higher than where you'll sleep, on rest days, help your body adjust. Good itineraries build these in.
- 4Itinerary
Get some altitude first if you can
A few nights at moderate altitude before the big climb, such as a smaller trek or peak nearby, can give you a head start.
Trek-specific detail: Kilimanjaro altitude explained, Everest Base Camp altitude explained and Annapurna Base Camp altitude explained.
What your training should focus on
Same ingredients as any big trek, with more weight on the slow, steady engine.
- Aerobic baseMost of your walking and cardio at a pace you could chat at. This is the headroom you'll spend higher up.
- Leg strengthTwo short strength sessions a week: step-ups, step-downs, squats and calf raises. Cheaper steps, happier knees on the way down.
- Long, slow daysBuild up to long walks on hills or stairs with your pack, then back-to-back days. Rehearse eating and drinking as you go.
- Your summit-day pacePractise walking really slowly uphill for a long time. If you're puffing too hard to talk, you're going too fast.
Full plans for your trek: Kilimanjaro, Everest Base Camp, Three Passes.
Know the warning signs before you need them
Being well trained makes it easier to notice when something isn't right, because you know what normal tired feels like.
- Mild headache that settles with rest, food and waterWatch itCommon as you go higher. Take it easy and don't go higher until it settles.
- Headache with nausea, poor appetite, dizziness or unusual tirednessDon't go higherThese can be acute mountain sickness. Rest at the same height and tell your guide. If it gets worse, go down.
- Confusion, stumbling, breathless at rest, or a wet coughDescend nowThese are emergency signs. Go down straight away and get medical help.
This is a quick guide, not medical advice. Always follow your guide's and doctor's advice on the mountain.
Questions people ask
Can you train for altitude at home?
Not directly. You can't train your body to need less oxygen at sea level. What you can train is the engine, the legs and the pacing that make high days manageable, and then let a good itinerary do the acclimatising.
How many weeks should I train for a high-altitude trek?
Around 12 to 16 weeks for most people, longer if you're starting from not much. The aim is to arrive with a solid aerobic base, strong legs and some long back-to-back days behind you.
Does age make altitude sickness more likely?
Age on its own isn't a strong predictor. How quickly you go up, and how you've coped at altitude before, matter more. If you're over 50, our guide to hiking and trekking after 50 covers what does change.
Should I take altitude medicine?
That's a conversation for your GP or a travel clinic, who'll know your health and your medicines. Don't start anything new on the mountain without advice.
Should I check my iron levels?
If you've had low iron before, or have heavy periods or a plant-based diet, it's worth asking your GP for a simple blood test well before you go. Low iron can make altitude harder.
I've done a high trek before and felt awful. Will it happen again?
How you coped before is one of the better guides to how you'll cope again, so plan for it: a slower itinerary, more rest days and a conversation with your GP.
The free readiness check shows what your trek will ask of you and where to focus first. About five minutes.
Would you rather someone built your training around your trek and your week? That's what Peaksted coaching is for.
