Why should I train for the Inca Trail?

The hardest part of preparing is getting used to the kind of walking the route demands. You will climb uneven steps, walk downhill on tired legs, and get up the next morning to do it again over the 3,000 meters above sea level.

You will pass through inter-Andean valleys, high-Andean grasslands, dry forests, and tropical cloud forests to reach Machu Picchu. The highest point is Warmiwañusca, also known as Dead Woman’s Pass, at 4,215 m (13,829 ft).

Thus, given the changes in elevation, the varying climatic zones, and the four-day duration, all at an average altitude of over 3,000 m (9,842 ft), a training plan for the Inca Trail is necessary and highly recommended.

When should I start training?

Work backward from your Inca Trail departure date and consider what you can comfortably do today. Twelve weeks provides a useful structure for someone who already walks regularly. It is not a deadline that suits every traveler.

If you are new to regular exercise

Begin with short walks that fit your current ability. Build a routine before adding long hikes, steep stairs, or a loaded pack. You may need several additional months. If you have an injury, a medical condition, or concerns about exercising at altitude, discuss your plans with your family doctor.

If you are active but new to hiking

Keep some of the exercise you enjoy and gradually make walking more specific. Add uneven trails, hills, and descents. Gym fitness and running experience do not tell you how your feet will feel after hours in hiking shoes.

If you already hike regularly

Compare your usual walks with the demands of your booked route. Pay attention to sustained descents, your daypack, and how you recover before another walking day.

A 12-week Inca Trail training plan

How to use the plan

Use this sample if you can already walk for 45–60 minutes comfortably and do some activity during the week. If that feels difficult, build up to it first. The schedule is a guide to adapt, not a test you must pass on fixed dates. 

The table shows your longest walk for each week. Alongside it, include two shorter walking sessions and two short strength sessions, as shown in the weekly schedule below. An uphill session replaces one shorter walk; it is not an extra workout. Keep at least one full rest day, and take more when you need them.

The routine combines cardiovascular and strength exercises.

• Cardio exercises help strengthen your heart and lungs, improving the delivery of oxygen and nutrients to your tissues; this reduces fatigue while walking and boosts your physical endurance, so you tire less easily.
• Strength exercises provide stability, stamina, and injury protection to help you tackle the route's demanding ascents and descents.

Inca Trail training schedule

This 12 week inca trail training plan are examples, not minimum requirements for every hiker. Repeat or shorten a week if needed. Choose safe local routes and turn back while you still have enough energy to return comfortably.

Your weekly schedule

During the easier weeks, shorten weekday sessions as well as the long walk. In the final two weeks, reduce the overall workload rather than trying to make up missed sessions. Arrange the days around your own schedule, leaving recovery time between demanding sessions.

Adjusting the plan as you go

Keep most walks at a pace that allows you to speak in full sentences. If you are breathing too hard to talk comfortably, slow down or take a break. You do not need to turn every session into a hard workout.

Change one main thing at a time. A longer walk, a steeper route, and a heavier pack each add effort. Increasing all three together makes it harder to judge what your body can manage.

Persistent joint pain, altered walking, or fatigue that keeps building are reasons to reduce the load and seek advice. You should not have to be sore to prove that a session worked. If travel plans leave you less time than expected, avoid squeezing several weeks into one.

Exercises for climbs and descents

How to train for the Inca Trail?

Start by building a regular walking routine before hiking the Inca Trail. With its steep gradient and the need to carry gear, the terrain demands strong fitness to navigate successfully. Use these specific exercises as part of your preparation program for this trek.

• Working on your aerobic fitness

For anyone interested in trekking the Inca Trail, aerobic exercise is key. Covering 26 miles takes four days; to prepare properly before undertaking this hike can sometimes prove challenging and aerobic exercise can make an immense difference in terms of overall endurance.

Improve your aerobic fitness to avoid getting worn down during hikes without feeling overexerted by swimming, cycling or running for 30 minutes at least before engaging in any physical activity that raises the heart rate.

• Work on muscular strength

A variety of methods exist for building up this aspect of strength: weightlifting, resistance bands, and bodyweight exercises are just a few ways you can hone it. Squats and lunges will do wonders to build leg muscles; to expand arm and back muscle development, consider push-ups or pull-ups as upper-body exercises - you'll soon be prepared to conquer the Inca Trail with consistent effort!

• Work on Cardiovascular endurance

Given the altitude of the Inca Trail, having a healthy heart will be essential in adapting to its thinner air. Be sure to include cardio exercises in your workouts, such as running, biking, or swimming, to get you ready. As your trek date nears, gradually increase length and intensity of training so that it makes sure your hike will be successful and pleasurable!

• Resistance and Weight Training

Resistance training strengthens your body to handle the demands of an upward hike by strengthening it through resistance exercises such as leg presses, lunges and squats - among others - which make for great resistance training exercises.

On the flipside, weight training provides you with a powerful way to build up strength and muscle mass for both daily life and Inca Trail adventures alike. Weightlifting or bodyweight workouts such as push-ups can both serve as effective forms of resistance training.

• CrossFit Training

CrossFit exercise can be an excellent way to prepare for the Inca Trail. CrossFit training entails short bursts of high-intensity exertion followed by rest intervals, strengthening muscles and increasing cardiovascular endurance, as well as decreasing body fat while simultaneously increasing fitness levels and overall wellness.

How to check your progress

Look at how a walk feels from start to finish, then consider your recovery. Distance alone cannot tell you whether you are prepared for the Inca Trail.

•    You can keep a steady pace on a longer walk without repeatedly reaching your limit.
•    You remain in control on stairs and uneven descents.
•    Your footwear and pack stay comfortable as the walk gets longer.
•    After a longer day, you can manage an easy walk the next day without persistent joint pain or major exhaustion.
•    You know when to slow down, take a break, or change the plan.

These are practical signs of progress, not a medical clearance or a prediction of how you will respond to altitude. If you are worried about keeping up, share your recent walking experience with your operator before departure.

Training for the Inca Trail without hills

You can prepare useful parts of the trek in a flat area. Walk through parks, use safe public stairs, or try a treadmill incline. Begin with short uphill or stair intervals within a normal walk and add time only when they feel manageable.

A stair machine trains the climb but does not reproduce walking back down. Include careful descents on real stairs or low step-down exercises. Use a handrail when needed and avoid rushing, especially with a pack.

Longer flat walks still help you get used to time on your feet. Combine them with strength work and safe opportunities to walk on varied surfaces. If you can arrange a hilly practice hike before traveling, use it to test your pace and equipment.

Practice with your hiking gear

Gear up in preparation to hike the Inca Trail by selecting appropriate clothing items when packing a backpack. Regarding climate and anticipated hiking conditions, dress in accordance with expected conditions: light yet loose-fitting clothing can keep you cool during hot conditions, while layers allow you to adapt quickly in cold climate conditions.

When hiking on uneven or inhospitable terrain, footwear with strong grip should be your number-one consideration. Conversely, on flat trails such as asphalt roadways, you might get away with wearing lighter sneakers or lightweight footwear instead.

No matter the season or temperature, make sure your attire is comfortable and doesn't restrict movement. Also remember to pack a hat, sunscreen, and insect repellent just in case!

Remember

On TreXperience’s Classic Inca Trail, you carry a daypack while porters carry a separate duffel bag with up to 7 kg of your belongings. Your sleeping bag and inflatable mattress count toward that allowance. Train with the daypack weight you expect to carry.

• How to break in your hiking boots

If this is your first pair of hiking boots or you are new to hiking, breaking them in is key before hitting the trails. Here are a few helpful suggestions on how to do just that:

1. Wear your boots around the house. Spending some time walking in them over time will enable you to gauge their fit and provide support more accurately.
2. As soon as your boots feel comfortable indoors, go on short strolls around your neighborhood or nearby park to gain more of an idea about their fit and how well they perform on different types of terrain. Doing this will allow you to assess how they handle different surfaces.
3. Take short treks. After wearing and becoming comfortable with your boots for several days, now it is time to break them in on the trails and see how they handle varied terrain and height variations. Begin with simple short hikes until you gain more knowledge.
4. Be patient! Breaking in hiking boots that fit well is worth your while; soon enough you'll be prepared for whatever adventures await!

By persevering you will soon have yourself ready for adventure.

• Tips for using hiking poles

When hiking on unsteady or slippery terrain, hiking poles are an invaluable aid to increasing stability and support. Here are a few pointers on using hiking poles:

• Hold both poles with both hands at first, with tips pointing downwards. As you walk forward with them in front of you, ensure the tips touch down first on the ground before planting them behind you as part of your walking pattern.
• Use arms and shoulders instead of just wrists alone when powering them - keep elbows close to torso when swinging them!
• Use shorter strides and plant poles more regularly when climbing hills; when going downhill, let gravity take its course by dropping your poles completely and letting gravity take its course instead of holding onto them as much.

By following these suggestions you may maximize the benefit of hiking poles to enhance the experience of your journey and maximize their use effectively.

• How to Choose the Right Hiking Gear

When planning either a day trek or longer backpacking expedition, selecting appropriate hiking equipment is absolutely key. Your needs depend upon factors like length of trek planned, climate conditions of hike and distance travelled as well as what kind of terrain will be covered; for this purpose you may require different pieces.

• Best hiking equipment

Hikers require hiking boots that provide adequate ankle support. Choose boots with soft leather uppers that feel good to the touch.

Hikers should equip themselves with an appropriate backpack. A suitable one should be spacious enough to store all their possessions while being comfortable to carry; before choosing one, try on several styles so you know it fits you properly; Osprey makes some excellent backpacks in this regard.

Hiking poles are another key piece of gear for hiking adventures; these can help maintain balance on uneven ground, relieve arm and leg strain and ensure arm/leg fatigue is lessened. As with anything, choosing the model that feels most natural should be your goal.

Last, be sure to pack enough food and beverages for your hike. It is always better to be overprepared than underprepared, particularly if spending any extended period in remote places.

Do you want to know more?

We invite you to check out our Ultimate Inca Trail Packing List 2027.

Prepare for altitude before the trek

Before embarking on the Inca Trail, take steps to acclimate. Acclimatization refers to the process whereby our bodies adapt to new environments such as different climates, altitude, or terrain conditions.

Your body must have time to become used to the thinner air at higher altitudes. The Inca Trail is over 3,000 m (9,842 ft). Otherwise, Inca Trail altitude sickness symptoms might include exhaustion, shortness of breath, headache, or nausea; symptoms to keep an eye out for when hiking this trail.

• Arriving early to Cusco

It is essential to acclimate to an area at the same or higher elevation than the Inca Trail route. For this reason, as soon as you arrive in the “capital of the ancient Inca Empire,” we recommend spending a couple of days there. Remember that Cusco is located at 3,350 m (10,990 ft)

• How to acclimatize before the Inca Trail

The Inca Trail acclimatization is key to enjoying the experience, in addition to being physically prepared. Progressive exposure over multiple days to higher altitudes will lower your risk of altitude sickness while improving your chances of having a safe and successful excursion.

As part of your efforts at adapting, it's vitally important that you consider:

1. Give yourself plenty of time for your body to adjust to any altitude changes by giving yourself enough lead-in time. Most people need at least several days at moderate height (between 2,500-3,000 meters / 8,200-9,800 ft).
2. Prehydration is vital before starting any hike, but becomes particularly critical in days before the trek.
3. Avoid tobacco and alcohol products which can dehydrate the body and make acclimatisation to altitude more challenging.
4. To maintain proper energy supply for the body, be sure to consume an array of complex carbs such as whole grains. This can give your body what it needs.
5. During your first few days in a high-altitude city like Cusco, avoid eating meat, fish, spicy foods, or meals that place a heavy digestive burden on your body.
6. Take it easy: In the days leading up to the hike, avoid physical effort, such as dragging or carrying suitcases, among other activities.
7. Once at high altitude, drink a cup of muña tea after every meal and a cup of coca tea in the morning.

Final tips for hiking the Inca Trail

1. Keep moving gently, but leave demanding sessions behind.
2. Choose short walks, familiar mobility exercises, and enough sleep.
3. Avoid testing new shoes, adding extra daypack weight, or completing a last-minute challenge.
4. Check your travel dates, insurance coverage for your planned activity, packing list, and arrival arrangements.
5. Confirm the briefing time with your Inca Trail tour operator.
6. The useful work now is arriving in Cusco rested and knowing what to expect for the Inca Trail.

Inca Trail Training Plan FAQs