How to Train for Annapurna Base Camp: A Practical Guide

When we started Annapurna Base Camp after Everest Base Camp, I thought we were already fit enough.

We had just completed the Everest Base Camp Trek and immediately prior to that had walked New Zealand’s 3,000km Te Araroa. We had altitude in the legs. We had resilience. We had experience.

Then we caught something after hitching a helicopter ride from Lukla to Kathmandu. A few unexpected recovery days later, we were on a bus to Pokhara to begin the Annapurna Trek.

It was a reminder that fitness is only one part of preparation. Recovery, resilience and realistic expectations matter just as much.

If you are joining me for Annapurna Base Camp, here is how I recommend you train.

1. Build Your Aerobic Base First

You do not need to be an ultra athlete. You do need a solid cardiovascular base.

Aim for:

• 3 to 4 cardio sessions per week

• 45 to 90 minutes per session

• Brisk walking, hiking, cycling, stair climbing or incline treadmill

You should be able to hold a conversation but feel like you are working. If you are gasping, it is too hard. If you are barely breathing differently, it is too easy.

Consistency beats intensity.

2. Train on Hills. Not Just Flat Paths.

ABC is not technical, but it is relentless. You go up. You go down. Then you go up again.

Find hills.

If you live somewhere flat, use:

• Stairwells

• Incline treadmill

• Step ups with weight

• Stadium stairs

Your legs need to get used to sustained climbing and controlled descending. Downhill strength is what protects your knees.

Passing by the Australian Camp on the Annapurna Base Camp Trek, Nepal

3. Strength Train Twice Per Week

This is where many people fall short.

Strong legs make the trek enjoyable. Weak legs make it a grind.

Focus on:

• Squats

• Lunges

• Step ups

• Deadlifts

• Calf raises

• Core work

Nothing fancy. Good form. Progressive load. All of this can be done at or near home.

You are training for durability, not aesthetics.

4. Practice Hiking with a Daypack

Our porters carry the duffel bags, which is a gift. But you still carry your own daypack.

Train with:

• 3 to 6 kilograms

• Water

• Snacks

• Extra layers

Your shoulders and hips need to adapt. Do not wait until Nepal to discover your straps rub.

5. Back to Back Efforts

The trek is not one hard day. It is multiple consecutive days.

Once per fortnight, do:

• A longer hike on Saturday

• A moderate effort again on Sunday

This teaches your body to perform while slightly fatigued.

That is realistic preparation.

6. Respect Altitude

Fitness does not make you immune to altitude.

ABC reaches 4,130 metres. That is significant.

You cannot train at sea level for altitude specifically, but you can:

• Improve cardiovascular fitness

• Arrive well rested

• Hydrate properly

• Avoid ego pacing

The fittest person in the group is not always the one who adapts best.

7. Recovery Is Part of Training

We learned this the hard way after EBC.

You can do everything right and still get sick. Travel fatigue is real. As we found out, exposure to bugs is real. Sleep disruption is real.

Prioritise:

• Sleep

• Protein intake

• Rest days

• Listening to your body

You do not get fitter and stronger during training. You get fitter and stronger during recovery.

8. Mental Preparation Matters

Annapurna Base Camp is not extreme. But it is uncomfortable at times.

Cold mornings. Basic tea houses. Long uphill days.

Train your mindset by:

• Choosing discomfort occasionally - yes, train on the rainy days

• Finishing sessions when you would rather stop

• Practising patience on long efforts

This is not about toughness. It is about steadiness.

A Simple 12 Week Framework

Weeks 1 to 4 →

Build aerobic base. Two strength sessions per week. One hill session.

Weeks 5 to 8 →

Increase hill work. Add weighted step ups. Introduce back to back weekends.

Weeks 9 to 11 →

Longest hikes. Practice with full daypack weight. Maintain strength.

Week 12 →

Reduce volume. Maintain light movement. Arrive fresh, not exhausted.

Final Thought

Annapurna Base Camp is achievable for anyone who trains consistently and respects the environment.

You do not need to be perfect. You do need to prepare.

Fitness builds confidence. Preparation builds calm.

And calm is powerful at altitude.

If you are trekking with me in October, start now. Small, steady work compounds quickly 👣