Introduction

The trek to Choquequirao is no walk in the park. It covers 60 kilometers over four days, featuring two descents and two ascents of 1,500 meters each. You will be hiking between 6 and 7 hours a day. The Apurímac Canyon does not go easy on those who arrive unprepared.

The good news: you don’t need to be an elite athlete. We have guided people from ages 14 to 70—desk-bound professionals, parents, and retirees alike. Everyone completed the trek. The difference between struggling and enjoying the journey lies in your preparation. This 8-week program is designed to get you ready.

What the Trek Demands

Before you start training, understand what awaits you:

• Day 1: Cachora → Chiquisca: 12 km / 1,500m descent / 6–7 hours.
• Day 2: Chiquisca → Choquequirao: 8 km / 1,500m ascent / 6–7 hours (constant incline and heat).
• Day 3: Choquequirao → Chiquisca: 8 km / 1,500m descent / 5–6 hours (includes exploring ruins).
• Day 4: Chiquisca → Cachora: 12 km / 1,500m ascent / 6–7 hours (the longest day).

In short, you need:

• Cardiovascular endurance to hike 6–7 hours daily.
• Leg strength to climb 1,500 meters.
• Muscular resistance to descend 1,500 meters without straining your knees.
• Recovery capacity to do it all four days in a row.

Preparation Timeline

8-Week Training Program

Weeks 1-2: Building the Foundation

• Hikes (3-4 times/week): 5–8 km sessions at a conversational pace on flat or gently rolling terrain.
• Strength (2-3 times/week): Bodyweight squats (3×15), lunges (3×10 per leg), calf raises (3×20), and front planks (3x30s).
• Goal: Walk 8 km on flat ground without excessive fatigue or muscle pain the next day.

Weeks 3-4: Introducing Incline

• Hikes (3-4 times/week): 10–12 km sessions on hills or trails with 300–500m of elevation gain.
• Strength: Add weight (a backpack or dumbbells) to squats and step-ups. Include 20–30 minutes of stair climbing with a 3–5 kg pack.
• Goal: Complete 12 km with 400m elevation gain comfortably.

Weeks 5-6: Simulating Trek Conditions

• Hikes (3-4 times/week): 12–15 km sessions with 500–800m elevation gain, carrying an 8–10 kg pack.
• Key Simulation: One full-day hike (5–6 hours) on a mountain or steep hill.
• Goal: Complete 15 km with 600m gain while carrying your pack without extreme exhaustion.

Weeks 7-8: Consolidating and Tapering

• Hikes (4 times/week): 12–18 km sessions, including consecutive days (Saturday + Sunday) to simulate cumulative fatigue.
• Taper (The final week): Reduce intensity significantly. Gentle 30-minute walks and plenty of stretching. Arrive rested, not exhausted.
• Goal: Complete two consecutive 5-hour hiking days and feel like you could do a third.

Specific Exercises

For the Ascents (Uphill)

• Weighted Squats: Focus on form—back straight, knees aligned with feet.
• Step-ups: Use a knee-high bench or step. Step up with one leg and lower yourself with control.
• Stair Climbing: The most specific exercise for the trek. Aim for 30–45 continuous minutes with your pack.

For the Descents (Downhill)

• Eccentric Squats: Lower yourself very slowly (count to 5) and stand up at normal speed. This strengthens the muscles that protect your knees.
• Controlled Stair Descents: Use your pack and focus on a soft, controlled landing with every step.
• Reverse Lunges: Great for balance and stability.

For the Core

A strong core maintains your balance with a heavy pack and prevents lower back pain.

• Front and Side Planks: Hold for 45–60 seconds.
• Bird-Dog: Enhances stability and cross-body coordination.

Common Mistakes to Avoid

1. Starting too late: Your muscles and tendons need time to adapt; 2 weeks is not enough.
2. Training only on flat ground: The gym treadmill won’t prepare you for 1,500m inclines. Find stairs!
3. Ignoring the descent: The Day 4 descent is a “knee-killer.” Train specifically for downhill movement.
4. Not breaking in your boots: New boots cause blisters. Wear them for at least 4–5 long training hikes.
5. Overtraining the last week: You should be resting and stretching the week before you arrive in Cusco.

Summary Table

Conclusion

The Choquequirao trek is either an ordeal or an adventure. The difference is your preparation. Eight weeks of consistent training will transform a grueling challenge into a memorable journey. You don’t need to be an athlete; you just need to be consistent. Start today.