Welcome to the ultimate guide to preparing for the Inca Trail trek!
For over 20 years, we’ve been helping trekkers have an unforgettable experience along the Classic Inca Trail to Machu Picchu in Peru. If you’re wondering how to train for the Inca Trail, the first thing you need to understand is that physical preparation is essential for your success and enjoyment on the trail.
We highly recommend choosing the 5-day Classic Inca Trail itinerary, which allows you to hike into Machu Picchu later in the day; giving you a quieter, more prepared arrival and enough time to enjoy the beauty of the trail itself.
Can a Beginner Trek The Inca Trail to Machu Picchu?
Yes, beginners can trek the Inca Trail to Machu Picchu provided they’re well prepared. Although challenging, the trail isn’t technical and most of the difficulty comes from endurance and altitude demands rather than hiking skill. The Inca Trail reaches over 4,200 meters and requires long hiking days and steep stone steps.
We’ve guided many first-time trekkers to successfully complete the trail by offering fitness and training guides months before the trek, as well as other necessary support for an unforgettable experience.
If you’re a complete beginner (never trekked before) or someone with previous trekking experience but is new to the Inca Trail, we can help you achieve your goals of a safe and successful trekking experience. See our schedule below:
Do You Need to Train for the Inca Trail?
Yes, training is necessary and we highly recommend starting your preparations months ahead of the trek to ensure that you’re in good physical condition.
The Inca Trail is not a casual walk; it’s a physically demanding high-altitude trek with thousands of steep stone steps – both uphill and downhill. One of the key challenges is the stairs, which require strong leg muscles and stamina to tackle the continuous ascents and descents.
Many people often underestimate the challenge, but don’t be misled: training for the Inca Trail should include cardiovascular fitness, leg strength, endurance, and stair training. The better prepared you are, the more you will enjoy the trail, the scenery, and the rich cultural experience of reaching Machu Picchu on foot.
Training Plan: How to Prepare For The Inca Trail Trek to Machu Picchu
You should aim to train 4/5 times a week in preparation for your Inca Trail Trek to Machu Picchu. However it is hard to give a one size fits all for your training plan. Everyone is starting at a different place and has different levels of access.
So, your training program will depend on a wide range of factors. We recommend getting a fitness test before you start the training, so you know your max heart rate and training zones.
Most of your training should be done at lower heart rate levels in the aerobic zone. You also need to start with less time and less weight in your back pack, and work your way up. Your goal should be to build, endurance, leg strength, overall body strength, balance and lung capacity.
The most important factors for your trip will be to build strength and endurance. The strength is needed to carry your body up and down the hills. The endurance training is needed so that you can perform for 4 – 6 days in a row.
The key training you can do is walking up and down hills and stairs, with a weighted back pack, building from 5kg to 10kg. This activity will stress your legs and build strength prior to your trek.
If you do not have access to hills/stairs for training, you should use a stair master, building up to 1 hour per day with a weighted backpack on. Both of these ways will help you build the specific leg strength to get up and down these hills safely. Lunges and squats should also be key elements of your training.
Here’s a quick video from Ian Taylor on training for the Inca Trail. We usually guide or clients through a plan that suits their current fitness level, you can reach out to us if you need help with this.
What To Expect On Your Inca Trail Trek
The total distance of the Inca Trail is 44km/27 miles. Pretty much all of this distance is on steep ascents and descents at high altitude. You will cover 2,065m/ 6,774 feet of ascent and you will descend 2,265m/ 7,431 feet throughout the trip.
For a lot of people, going downhill on the steps can be more challenging than the up-hill. Having the right physical preparation is absolutely important especially if you’re going with a group. Training for the downhill requires specific preparations which we already covered in our article here: training for the downhill.
Stairs, Stairs and More Stairs
Firstly, there are thousands and thousands of steep challenging stairs up and down. These stairs will likely be the most testing part of the trip. And for most, the way down will be the hardest. Throughout the trail, you have to go over three high passes. The first and second passes are the most challenging.
Secondly, on your first day of hiking the Inca Trail, you will start the trek at at 2,590m/ 8,500 feet. On the first day, you will also pass the lowest Inca site, known as the Llactapata ruins at an elevation of 2,250m/ 7,382 feet.
Our trips your first night will be spent at 3,100m/ 10,100 feet in Wayllabamba. By the following afternoon you will be up at 4,215m/ 13,828 feet. This is a challenging 1,315m/ 4,314 feet ascent. Followed by a 715m/ 2,345 foot descent to Pacumayo at 3,500m/ 11,500 feet. This is a long day!
Thirdly, from the third pass, at 3,670m/ 12,041 feet, you will make your way all the way into Machu Picchu, at 2,400m/ 7,874 feet. This is a steep 4,167 foot descent. This is challenging and you need to be physically prepared for this long downhill.
On Day 4 alone, you will be dropping down 4,167 feet on a steep descent. On another day, you will be walking up 1,320m/ 4,328 feet to the highest altitude at 4,215m/ 13,828 feet, then dropping down 715m/ 2,346 feet in one day. This is tough on the knees, calves and quads, especially when you also will be carrying your backpack with approximately 5kg – 11lbs.
You must come prepared for these types of ascents and descents. You are training for your enjoyment, safety, success and the safety of the others around you.
Long Days on the Trail
No matter what itinerary you choose to take, whether the Traditional 4 Day, Classic 5 Day, or the Salkantay 6 Day trek, you will have some very long and difficult days of trekking ahead.
The highest point on the Traditional 4 Day or the Classic 5 Day is at 4,215m/ 13,776 feet at the pass of Wanusca (Dead Woman’s Pass). On the Salkantay 6 Day option, you will reach the high point of the Incachiriasca Pass at 4,850m/ 15,912 feet.
In order to safely and successfully reach those high points, it is imperative that you take it slow and steady and have the right physical preparations in place. Trekking at altitude needs to be managed correctly.
Once you have reached the high points on the trail, either on the second or third day of the trek (depending on which itinerary you chose), this is not the end of your up-hill on the trail, nor does it mean the hard part is over.
Feel free to Speak to us about how to train and prepare.
Ready to Go? Start Here!
We’re absolutely delighted to help you fufill your dreams of trekking the Inca Trail to Machu Picchu. We have a team of professionals that have helped hundreds of people experience the Inca Trail in the most magical way. We are your best resource from start to finish, and we pay our porters 25% more than other trekking companies.
You can join one of our 5 or 6 day itineraries to suit your specific needs. Not only are you going to experience stunning scenery and great trekking, you will also learn so much about the Incan empire along the way.