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A mountain climber who is preparing to climb Mount Everest will begin training a year before the date of the actual climb. Every week the climber will do a variety of training activities such as aerobic, anaerobic, strength building, and recreational.

An activity is considered to be aerobic if it is steady and nonstop, it lasts for at least 12 minutes, it is at a comfortable pace, and it uses the lower body muscles. Biking, swimming, running, stair climbing, and cross-country skiing are examples of aerobic activities. Anaerobic activities keep the heart rate elevated above the training level. Some anaerobic activities are tennis, sprinting, skiing, and weight training.

Strength-building activities should focus on arms, shoulders, back, and the abdomen. Sit-ups, pushup, pull-ups, and chin-ups are examples of strength-building activities. Some strength building activities using weights are rowing, military presses and squats. Recreational activities are anything that the climber enjoys for example, skiing, climbing, hiking, or kayaking.

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.

Mountaineering Training

Day-to-Day Training Schedule
Pico de Orizaba – Summitted Feb 04
Winter Presidential Traverse – Feb 05

12 Month Plan
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 Month Plan
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 Month Plan
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 Month Plan
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 Month Plan
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 Month Plan
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