Elevation gains for the Everest Base Camp trek in Nepal

People always ask me what are the Elevation gains for the Everest Base Camp trek in Nepal.  We will look at the elevation gain in a minute, but you also need to consider the distances on the Everest base camp trek. Read more on the daily distances. Then think about the lack of oxygen or altitude you are going too, then you can really formulate a great training plan. CONTACT US we can help you fully understand the challenges.

Here is a short breakdown of the elevation gains for the Everest Base Camp trek in Nepal, that you will be hiking up and down from each day on an Ian Taylor Trekking trip to Everest Base Camp.

Day 1:  You fly into 2,850m/ 9,350 feet and then hike down hill 315m/ 1,033 feet and then back up 315m/ 1,033 feet over uneven terrain and will take (6 hours trekking) We are always aiming to reach Monjo on our treks. If we arrive late into the mountains, we aim for Phakding which take 3 hours. There are lots of steps up and down on this part of the trail. Distance: 13km/ 8.8 miles

Day 2: You hike up 740m/ 2,427 feet up hill over suspension bridges on uneven terrain to reach Namche Bazaar. There are some short down hill sections on steps.(4 hours trekking) After crossing through Jorsalle and into the Sagarmatha National park, you drop down hill over another suspension bridge before hiking alongside the river and up steps to the high suspension bridge. From the high bridge you need to pace yourself and take 2 hours to reach the village of Namche Bazaar. Distance: 8km/ 5 miles

Day 3: We spend 3 nights in Namche Bazaar which greatly aids in your acclimatization and gives you a safer and more successful ascent to Everest Base Camp. You hike up 120m/ 400 feet to the Sherpa Museum to acclimatize (1 hour hike) You can relax up at this elevation for a few hours, and learn more about the Sherpa culture, the national park and keep adapting to the lower levels of oxygen. Distance: 1km/ .6 of a mile

Day 4:  We hike up 460m/ 1,500 feet up and 460m/ 1,500 feet downhill (3/4 hours trekking) we will hike up and down steep steps up out of Namche Bazaar to Shangbouche hill. More acclimatization will help you as you move higher. Distance: 3km/ 1.8 miles

Day 5:  Today we will hike up out of Namche Bazaar and then traverse the side of the mountain gaining 260m/ 850 feet of elevation, before dropping down 300m/ 984 feet  to our lunch spot and then hike up the Tengbouche hill, which is 600m/ 1,968 feet. This hill alone takes 2 hours to get up to Tengbouche. (6 hours trekking) This is another challenging day for a lot of people. Pacing, hydration and lots of prior training is needed. Distance: 12km/ 7.5 miles

Day 6:  Today you will hike down 110m/ 360 feet to the river side and go back up 518m/ 1,673 feet passing through Pangbouche on route to Dingbouche. (6 hours trekking) The to Dingbouche from Tengbouche is 12km/ 7.5 miles

Day 7:  We spend 2 nights in Dingbouche. Today you hike up 490m/ 1,600 feet and back down 1,600 ft (4 hours trekking) this is an important acclimatization day. Watch some footage from this day. The mountains start to get very close and if the weather is clear this is one of the best mountain scenes you will ever see. Distance: 3km/ 1.86 miles 

Day 8:  Today we move towards Lobuche. The first few hours before early lunch are gradual as you hike up 520m/ 1,700 feet (5 hours trekking) once you have had lunch in Tukla it takes 45 minutes to go up the Tukla pass to the Everest Memorial before a more gradual incline up to Lobuche. Distance: 12km/ 7.5 miles

Day 9:  Today is your day. You will hike up 400m/ 1,300 feet and down 183m/ 600 feet into Everest Base Camp (7 hours trekking) We will leave at 6am and will arrive in Everest Base Camp by 12pm/ 1pm and aim to be back in Gorak shep by 4pm. Watch some footage from trekking into Everest Base Camp. This is a long day. Distance: 10km/ 6.2 miles

Day 10:  Today is also a big day aiming to stand on top of Kala Phattar at 5,545m/ 18,192 feet you hike up 365m/ 1,200 feet and down 1,127m/ 3,700 feet (8 hours trekking) This is another long day hiking up Kala phattar early in the morning and then returning to Gorak shep for Breakfast and returning all the way to Dingbouche or Pheriche. Distance: 18km/ 11.2 miles

Day 11:  You will be up early for the long road back to Namche bazaar. You hike down 1,000m/ 3,280 feet and up 304m/ 1,000 feet on route to Namche Bazaar. (8 hours trekking) Distance: 22km/ 13.7 miles

Day 12:  This will be your final day of trekking as you make your way back to Lukla for your return flight back to Kathmandu the following day. You hike down 700m/ 2,296 feet and up 365m/ 1,200 feet (8 hours trekking) Distance: 21km/ 13 miles


The elevation gains for the Everest Base Camp trek in Nepal are one element of the trek to Everest Base Camp. So you would need to build up your training around the sort of elevation gains you will be doing on the trek, remembering that you will be getting 30% to 50% less oxygen getting to your muscles. Your body will be under more pressure to adapt so you need to have the physical conditioning for the distances and elevation up and down. Remember the higher you go the harder it gets.
In preparing for the elevation gains for the Everest Base Camp trek in Npeal you also need to build up to training with a weighted back pack. You should be building up to training with double the weight you will be carrying each day on the trail.
For example you will be carrying approximately 6kg/ 13lbs on each day of the hike. You will have your back pack, 3 liters of water, rain gear, sun cream, camera, snacks, small personal medical kit and and possibly an extra layer of clothing higher up. So you REALLY need to be building up to training with twice the weight at sea level so you are getting the right conditioning into the muscles. You will also be gaining the endurance, fitness and muscle memory needed to make the trek a safe and successful one.