How to train for your trek to Choquequirao and Vilcabamba

Introduction

You don’t need to be an athlete to complete our treks, but you do need to prepare. Choquequirao involves walking between 6 and 9 hours per day over mountain terrain, with elevation changes of up to 1,500 meters in a single day. The longer routes include mountain passes above 4,600 meters.

The good news: anyone with normal health can do it if they prepare adequately. We have guided people from 14 to 70 years old. The key is prior training.

Level of Preparation by Tour

Training Program: 8 Weeks

This program is designed for the Classic Trek 4D/3N. For longer routes, extend the program or increase the intensity.

Weeks 1–2: Building the Base Goal: Accustom the body to walking moderate distances.

Activities:

• 3–4 hikes per week
• Distance: 5–8 km per session
• Terrain: Flat or with gentle elevation
• Pace: Comfortable, at a pace where you can hold a conversation

Complementary exercises (2–3 times per week):

• Squats: 3 sets of 15 repetitions
• Lunges: 3 sets of 10 per leg
• Plank: 3 sets of 30 seconds
• Leg stretches: 10 minutes after each session

Week 2 goal: Walk 8 km without excessive fatigue.

Weeks 3–4: Increasing Distance and Elevation Goal: Introduce terrain with gradient and increase distance.

Activities:

• 3–4 hikes per week
• Distance: 10–12 km per session
• Terrain: Look for hills, slopes, or staircases
• Accumulated elevation: 300–500 meters per session

Complementary exercises:

• Stair climbing with a light backpack (3–5 kg): 20–30 minutes
• Weighted squats: 3 sets of 12
• Step-ups on a bench or step: 3 sets of 15 per leg
• Balance exercises: standing on one leg for 30 seconds

Week 4 goal: Walk 12 km with 400 m of elevation without difficulty.

Weeks 5–6: Simulating Trek Conditions Goal: Approach the real conditions of the trek.

Activities:

• 3–4 hikes per week
• Distance: 12–15 km per session
• Elevation: 500–800 meters per session
• Add a weighted backpack (8–10 kg)
• Include at least one continuous 3+ hour hike

Complementary exercises:

• Stair climbing with an 8 kg backpack: 30–40 minutes
• Deep squats: 3 sets of 15
• Core exercises: side plank, bicycle crunches
• Ankle strengthening: heel raises, walking on tiptoe

Simulation: Do a full-day hike (5–6 hours) on a nearby hill or mountain.

Week 6 goal: Complete a 15 km hike with 600 m of elevation while carrying a backpack.

Weeks 7–8: Fine-Tuning and Endurance Goal: Consolidate endurance and simulate consecutive days of hiking.

Activities:

• 4 hikes per week, including consecutive days
• Distance: 12–18 km per session
• Elevation: 600–1,000 meters on some sessions
• Backpack of 8–10 kg on all hikes
• Practice with the boots and gear you will use on the trek

Key simulation: Walk two consecutive days (Saturday and Sunday) with distances of 12–15 km each day. This simulates the accumulated fatigue of the trek.

Complementary exercises:

• Maintain the strength routine 2 times per week
• Longer stretches (15–20 minutes)
• Active rest: gentle walks between intense sessions

Week 8 goal: Complete two consecutive days of 4–5 hours of hiking each, feeling like you could do a third.

Specific Exercises for the Trek

For the Ascents (Quadriceps and Glutes)

Weighted squats — 3 sets of 15 repetitions Keep your back straight, lower until your thighs are parallel to the ground.

Walking lunges — 3 sets of 20 steps Take a long step forward, lower the back knee almost to the ground, push up and continue.

Step-ups — 3 sets of 15 per leg Use a resistant step, bench, or chair. Step up with one leg, lower yourself in a controlled manner.

Stair climbing — 30–45 minutes with backpack The most specific exercise. Find a tall building or a stadium and climb repeatedly.

For the Descents (Knees and Quadriceps)

Descents are harder on the knees than ascents. Training for descents prevents pain and injuries.

Eccentric squats — 3 sets of 10 repetitions Lower very slowly (count to 5), rise at normal speed.

Controlled stair descent — 20 minutes with backpack Go down slowly, controlling each step. Do not use the handrail.

Reverse lunges — 3 sets of 12 per leg Step backward instead of forward.

Balance exercises — Stand on one leg for 30–60 seconds, eyes closed Strengthens the stabilizers of the knee and ankle.

For Endurance (Cardio)

The trek requires maintaining moderate effort for many hours. Cardio prepares you for this.

Brisk walking or hiking — The best option. 45–90 minutes at a sustained pace.

Swimming — Excellent for cardio without impact on the joints.

Cycling — 30–60 minutes, preferably with hills.

Light jogging — If you are already a runner. Avoid if you have no experience, to prevent injuries.

For the Core (Stability)

A strong core helps you maintain balance with a backpack and prevents back pain.

Front plank — 3 sets of 45–60 seconds

Side plank — 3 sets of 30 seconds per side

Bird-dog — 3 sets of 10 per side On all fours, extend your right arm and left leg simultaneously, then alternate.

Dead bug — 3 sets of 12 repetitions Lying face up, alternate extending the opposite arm and leg.

Common Preparation Mistakes

Starting too late Two weeks of training is not enough. You need a minimum of 6 weeks for the body to adapt.

Training only on flat terrain Walking in the city does not prepare you for elevation changes of 1,500 meters. Find hills, slopes, or use staircases.

Ignoring descent training Descents destroy the knees if you are not prepared. Day 4 of the Classic Trek has 1,500 meters of ascent. Train specifically for this.

Not testing your gear New boots cause blisters. Use your trekking boots during training so they mold to your feet.

Overtraining in the last week The week before the trek should be active rest. Gentle walks, stretching, nothing intense. Arrive rested, not exhausted.

Not training consecutive days The trek is 4, 6, 8, or 10 consecutive days. Train at least some weekends by hiking both Saturday and Sunday to accustom the body to this.

If You Don’t Have Time for the Full Program

Sometimes circumstances don’t allow for 8 weeks of preparation. If you have less time:

4 weeks available:

• Walk 4–5 times per week
• Focus on distance and elevation from the start
• Climb stairs with a backpack at least 3 times per week
• Do one long hike (5+ hours) every weekend

2 weeks available:

• Walk every day
• Climb stairs with a backpack every day
• Accept that the trek will be more difficult
• Consider the Luxury Glamping, which has a more relaxed pace

No time to prepare:

• Be honest about your current physical condition
• Consider hiring a personal mule for your luggage
• Let the guide know you will need a slower pace
• Bring trekking poles (included in our tours)

Medical Conditions

Consult a doctor before the trek if:

• You have heart problems
• You have asthma or other respiratory problems
• You have knee, hip, or back problems
• You have diabetes
• You take regular medication
• You are over 60 years old
• You have not exercised in more than a year

The doctor can give you specific recommendations and, if necessary, prescribe medication for altitude sickness.