The Three Passes is a test of endurance, not speed. Training should build the ability to walk for six to eight hours on many days in a row, carry a daypack and recover quickly. A sensible plan starts about 12 to 16 weeks before departure, and it should feel steady and sustainable rather than dramatic. If you have a medical condition or are over 50, talk to a doctor before starting.
Build an aerobic base
Aim for three to four sessions a week of walking, hiking, running, cycling or swimming at a moderate effort, with one longer session each week. Over time raise the long session to two or three hours, then to four or more. The goal is to feel comfortable and conversational, not exhausted.
Back-to-back hiking days
The route has many long days in a row, so practise this. On two consecutive weekend days do hikes of four to six hours with a loaded daypack of 6 to 8 kg. Include hills or stairs. If you do not have hills, use stair climbing with a pack.
Strength and balance
- Squats, lunges and step-ups for the legs.
- Core exercises, such as planks.
- Calf raises and ankle balance work to protect against slips on loose rock.
- Downhill walking practice to prepare the knees for long descents.
Altitude preparation
You cannot fully train for altitude at home, but spending time at moderate elevation before the trek helps some people. The best preparation is a slow itinerary with rest days. Training mainly improves your recovery and comfort.
Gear practice
Break in your boots, test your daypack, and walk in the clothing you will wear. Practise adjusting layers quickly and using trekking poles on steep ground.
Last two weeks
Reduce volume, rest well, eat properly and avoid new activities that could cause injury. Arrive healthy and slightly undertrained rather than injured.
