Grading and Fitness
Helping you get the most from your trip
For some trips, maximum enjoyment means having attained a level of fitness prior to departure, which will allow participants to complete the trip without placing physical stress on themselves or placing their fellow travellers at risk.
Live Breathe Hike have graded each trip from Grade 1 to Grade 5. The guide below gives an indication of what each level or grade means, as well as the level of activity you should be able to comfortably undertake prior to departure.
Trip Grading
Understanding and preparing for your trip
Level 1
Level 2
Level 3
Level 4
Level 5
- Description: These treks are leisurely and suitable for beginners or casual walkers. The terrain is generally flat to slightly undulating, with well-marked trails and minimal altitude gain.
- Duration of Trek: 1-3 hours of walking per day, with frequent breaks.
- Physical Requirements: Basic fitness; no prior trekking experience is needed.
- Training and Ability:
- Walk 3-5 times per week for a minimum of 60 minutes at a moderate pace carrying a light day sack without the feeling of any undue physical exertion.
- Include a few hikes on flat or slightly hilly terrain.
- Light stretching or yoga for flexibility.
- Trip examples: Tuscany, Yoga and Snowshoeing, Quintessential England & Wales, Morocco
- Description: Suitable for individuals with some fitness and trail trekking experience. Terrain involves moderate hills, uneven paths, and more sustained walking.
- Duration of Trek: 5-7 hours of walking per day on multi days treks of at least 3 days.
- Physical Requirements: Moderate fitness; ability to walk continuously for 3-5 hours.
- Training:
- Walk/hike 3-4 times per week, gradually increasing to 2-3 hours per session.
- Add hill walking or stair climbing once a week.
- Incorporate light strength training for legs and core.
- Trip examples: Wild Scotland
- Description: These treks introduce challenges like steeper ascents, descents, and higher altitudes. They require a combination of stamina and strength.
- Duration of Trek: 6-8 hours of walking per day.
- Physical Requirements: Good fitness; ability to handle uneven terrain and moderate altitude. Preparation, or experience of taking part in similar level treks is recommended before commencement.
- Training:
- Hike 4-5 times a week, including one longer hike (5-7 hours).
- Undertake specific and dedicated cardio and strength training at least 4 months prior to departure.
- Experience of carrying a light backpack (5-10 kg or 11-22 lbs).
- Trip examples: Pyrenees: Hiking & Wild Swimming, Turkey; Istanbul & the Lycian Way, Traverse of the Dolomites, The Kings Trail; Lapland
- Description: Challenging treks with significant altitude 2500m + difficult terrain, and long days. Suitable for experienced trekkers with advanced fitness levels.
- Duration of Trek: 7-10 hours of walking per day, on multi day treks.
- Physical Requirements: High fitness level; familiarity with multi-day trekking and altitude.
- Training:
- Train 5-6 times a week, focusing on long hikes with a loaded backpack intended for overnight treks.
- Include 1-2 days per week of strength training targeting legs, back, and core.
- Practice hiking steep inclines to build stamina.
- Acclimatisation hikes above 3,000 m (10,000 ft) if possible.
- Example trip: Everest Base Camp, Makalu Base Camp, Tour du Mont Blanc
- Description: Extremely demanding treks involving high altitudes (up to 6,000 m or 19,700 ft), technical sections, and challenging weather conditions. Only for experienced trekkers.
- Duration of Trek: 8-12 hours of walking per day, on multi day treks.
- Physical Requirements: good physical condition; ability to perform under challenging conditions.
- Training:
- Train 6 days a week with a mix of long hikes (4-8 hours) carrying 15-20 kg (33-44 lbs).
- High-altitude pre-conditioning hikes.
- Dedicated strength training (weighted squats, lunges, deadlifts) 3 times a week.
- Cardiovascular training (cycling, swimming, or running) to enhance stamina.
- Mental preparation for discomfort and adversity, 3 times a week for at least 3 months prior to departure.
- Trip examples: Haute Route (Chamonix to Zermatt), Via Alpina (Switzerland), Naar Phu Valley (Nepal), K2 Base Camp (Pakistan)
Fitness
Happy and healthy on the hills and trails
Fitness Advice and Guidance
As with all adventure trips, proper fitness and preparation will greatly enhance, not only your enjoyment of the trip but also the enjoyment of the trip for the other people in your group.
For trips graded as ‘easy’, several preparatory walks, carrying a day pack for a duration from three to four hours, would be recommended.
Before undertaking any of our trips graded from ‘difficult’ to ‘most difficult’, we recommend that you undertake a program of purposeful preparation training or are clearly confident in your own fitness and hiking experience. You must be able to cope with six to eight hours of hiking in mountainous terrain on a daily basis, whilst carrying a rucksack.
We recommend the use of two hiking poles to reduce the pressure on your knees and also assist with balance on rocky terrain.
If you have any questions on the grade and preparation for your trip we will be happy to assist. For further advice on physical preparation please contact your local gym or a fitness professional.
*As with all strenuous activity, please consult your GP before embarking on any physical training program.
Training
Nia Rose Beynon
Need help training for your next hiking adventure, build stamina and stay injury free while pushing your limits?
We recommend @rosefittraining.
Nia is a personal trainer and nutritionist from Wales.
‘Fitness has been a huge part of my life, taking me to all kinds of extremes from my success in track and field, hiking the Dolomites and Peruvian Andes and to my new found love of becoming a bikini bodybuilder.’
Becki Rupp
Becki has hiked, biked, paddled and explored 40+ US states, several countries in Europe, Central America and South America, as well as Indonesia and Tanzania. She has climbed several 4,000+ meter peaks, from Kilimanjaro to Mt. Shavano, which she can see from her home in central Colorado’s Rocky Mountains.
As a certified personal trainer and adventure travel coach, Becki loves to help people to get physically and mentally prepared to make the most of their dream trips. She has worked with more than 100 clients to reach their goals, such as reaching Everest Base Camp, hiking the Salkantay route to Machu Picchu, completing the Tour du Mont Blanc, and many more iconic adventures.
Becki creates personalized training plans and coaches clients to find the motivation, time and energy to improve their fitness so that when they reach their destination, they can fully experience the places and cultures they’re exploring.
For a complementary 30 minute consultation with Becki, email becki@trailblazerwellness.com and learn more about how she can help you get ready for your trip at Trail Blazer Wellness.
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Our Climate Commitment
We care deeply about the Alpine environment and are passionate about sharing this incredible landscape with our guests.
We understand that tourism is another pressure on the fragile ecosystem and accept responsibility for the carbon emissions that our tours produce. We are therefore committed to reducing our impact as much as possible.
As we cannot eliminate all sources of carbon emissions for our tours, we have decided to donate €10 per client to high impact pro-climate nonprofits recommended by the world's leading climate charity evaluators.
You can read more about our sustainability commitment here