Grading
and Fitness

Helping you get the most from your trip

Having an enjoyable, unforgettable and safe trip are the most important elements of the Live Breathe Hike experience. We want every client to enjoy their trip of a lifetime, while feeling comfortable and capable of participating without the need for undue physical effort.

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

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Level 1 - Easiest

  • 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
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Level 2 - Easy to Moderate

  • 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
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Level 3 - Moderate

  • 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

 

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Level 4 - Difficult

  • Description: Challenging treks with significant altitude (?????) 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
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Level 5 - Most Difficult

  • 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

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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.