PREPEARATION

Throughout the year, the frequency and the duration of these activities will change. The closer it is to the actual climb of Mount Everest, the more intense the workout becomes.

12 Months before the climb

aerobic activities four times a week for 30 minutes
strength activities three times a week
recreational activity one time a week
rest one day a week

10 Months before the climb

aerobic activities four times a week for 40 minutes
add a hill climbing activity one time a week
strength activities three times a week
recreational activity one time a week
rest one day a week

8 Months before the climb
aerobic activities five times a week for 45 minutes
hill climbing activity two times a week
strength activities four times a week
recreational activity one time a week
rest one day a week

6 Months before the climb
aerobic activities five times a week for 50 minutes
hill climbing two times a week
anaerobic activity one time a week
strength activities four times a week
recreational activity one time a week
rest one day a week

4 Months before the climb
aerobic activities five times a week for 60 minutes
hill climbing two times a week
anaerobic activity one time a week
strength activities four times a week
recreational activity one time a week
rest one day a week

2 Months before the climb
aerobic activities five times a week for 60 minutes
hill climbing two times a week
anaerobic activity two times a week
strength activities four times a week
recreational activity one time a week
rest one day a week