Training for Mera Peak

There is specific training you need to be doing for your Mera Peak expedition. Have you been training for Mera Peak, hiking and trekking for years? If so, your training will continue as normal. If not, you will need to focus on very specific training. Check out our unique Mera Peak itinerary.

Acclimatization is Critical for Success

The best advise I can give you for any high altitude adventure without a doubt is, the more days acclimatizing the better. Simple put, have more days in your itinerary.  We have the right acclimatization program and itinerary in place for you on our trips. We don’t attempt a summit of Mera peak until day 14 which is the right approach. You can train all you like but you do not have the right acclimatization schedule you might as well not come. Be informed and be prepared!

We know what it takes to give a team the best possible chance at success. First, we have developed a new route in to Mera Peak. Others try and copy us for good reason. Secondly, we have 3 nights in Khare at 4,950m/ 16,240 feet. Thirdly, we have two nights in Mera Peak Base Camp at 5,350m/ 17,552 feet.  Most trips don’t do this and this is important for safety and success. Finally, we use High Camp at 5,800m/ 19,028 feet.  We have built in plenty of days for acclimatization, bad weather and additional summit attempts.

Moving to Mera Peak High Camp

Do not Underestimate the Amount of Preparation Needed

All you need to do is come prepared, in good health, fully trained and mentally prepared for 18/20 days in the wilderness.  We recommend previous high altitude trekking experience having trekked above 5,000m/ 16,404 feet.  If you have no idea how your body reacts to low levels of oxygen, don’t waste your time coming on a Mera peak trip.  Understanding how your body reacts to low oxygen environments is critical before signing up to a trip like this. Why not chat with our team first, before signing up to a Mera Peak Expedition.

Trekking into Mera Peak

Long Days Hiking and Daily Gym Work are Important

There is some very specific training you need to be doing before your Mera Peak adventure. Firstly, you need to be hiking up and down hills. You will doing this in a low oxygen environments for days on end. Secondly, you will be carrying 6+kg/ 13+lbs each day on the trail.  On any given day you will be carrying with 2/3 liters of water, rain gear, camera, sun cream and snacks. Higher up the trail you will have to carry gloves, down jacket, fleece, warm hat, crampons, harness and Ice Axe. Finally, we recommend you build up to carrying 15 kg/ 33 Lbs.

Crossing the Mera la to Mera Base Camp

Endurance and Leg Strength are Two Key Ingredients

Depending on where your training starts, you should consider doing a fitness test. You will need to have a mix of cardio, pushing your lactic threshold higher. Your goal is to perform at higher heart rates for longer. You will need to come with excellent strength and conditioning for a Mera Peak trip.

The two key elements you need to consider our strength and endurance.  Low oxygen environments find weakness in the body so you need to develop a strength and conditioning program. We can help you develop a program that works for you. On the route we use into Mera peak there are a lot of up and down before reaching Khote, so the first 6 days have a lot of excellent acclimatization but lots of steps up and down through the forest trails.

On the way to Mera Peak

Carry Weight in Your Training

You also need to build an endurance program that gets you training in a similar to the actual trail. Training with weighted back pack building up to carrying 15 kg/ 33 lbs is critical in this part of your training. You will be walking up and down steps, steep trail, across and up and down a glacier, with heavier mountaineering boots with crampons on.  You need to consider all elements of the trail and lack of oxygen while developing the correct training plan.  If you are going to be walking 4 to 8 and up to 14 hours a day you need to be training in a similar manor. As you get closer to your trip, it is important to get in some multi-day hiking.  Remember when hiking to build slowly, starting with 2/3 hours and build towards 6/8 hours if possible.

Pick the right backpack

Build Endurance and get the Hours Into Your Legs

My recommendation is to training 5 days a week. Train on a stair master and incline treadmill 4 days a week start with minimal weight in your back pack 6kg/ 13 lbs.  Doing a fitness test is a really good idea so it is important to train in specific heart rates.

You should be doing most of your training in the endurance zone. Building from 1 to 2 hours per day for 4 sessions. You then need an longer endurance session once per week and a day or two off. This longer endurance session is best completed up and down hills with weight on your back.  If you have no access to hills you should consider a long bike ride. You can also consider a longer gym session mixing up the machines that you use.

We can help you figure this one out. You should be looking at building from 6 to 12 hours of training per week. You should do this for 2 months and then start adding in some weight training developing your quads, calves, and core. In the last 2 months you should consider adding in interval training while you are still doing the endurance training building up the weight you are carrying.

Heart Rate Training Zones

Do Not Underestimate This Trek and Climb

To sum up, you are going on the climb to enjoy it and have the experience of a lifetime. The better prepared you are the better you will perform. You should consider doing an introduction to mountaineering. Being competent using Crampons, Ice Axe, Jumar and abseiling using a figure of 8 is really important.

Trekking into Khote

Training for Mera Peak

CONTACT US today and find out more specifics that will help you achieve your goal of climbing Mera peak. We look forward to talking to you and helping you map out a training plan that will work for you.

My Journey to Climb Mera Peak in Nepal
Packing for Mera Peak
Mera Peak