Mountaineering: Intermediate/ Advanced Mountain Fitness

Heart Rate-Based

a comprehensive and versatile mountaineering training plan

maximize your climb.

This 16-week plan with structured workouts progresses gradually but will require considerable effort and commitment to complete. This plan demands some base-level fitness as it starts off with over 6 hours of required training per week and culminates in 11 hours per week. The structured workouts sync with your watch and will guide you through each interval to maintain the accuracy and efficiency of the workout.

This is the minimum training plan that we recommend for those who have a goal of climbing an high altitude expeditionary peak such as Denali, Aconcagua, Peak Lenin, Cho Oyu, or Everest.

Commit to this plan and you’ll witness incredible improvements in your fitness. Join the ranks of countless mountaineers worldwide who have unlocked their true potential and achieved unparalleled success with this proven and finely-tuned training plan.

This training plan requires you use a chest-strap heart rate monitor and GPS watch to log all your training. For the RPE-based version of this plan, click here.

Plan details

To buy this plan, you will be taken to TrainingPeaks to complete your purchase.

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Join the global community of successful climbers who have witnessed remarkable fitness improvements through this plan.

A man on a snowy mountain summit in complete climbing gear, rope, and a rucksack on his shoulders.

Built by Uphill athlete coaches with input from world-class Mountaineers​

While we recommend a minimum of six months of training for tackling big objectives like Everest, this 16-week plan can work if you’re starting from a higher fitness level.
This plan demands some base-level fitness as it begins with over 6 hours of required training per week. If you’re new to mountaineering or fitness training, it might be helpful to build up enough fitness that you can hike one hour every day for a week without notable fatigue before starting this plan.

While this plan is comprehensive, it’s flexible enough to be adapted to your specific objectives and available time. However, if you are attempting multiple big climbs in less than a six-month window, you’ll want to hire a coach for proper guidance.

This plan emphasizes physical training, and it is crucial to complement training with a suitable nutrition plan. Consult a nutritionist or dietitian. They can help customize your nutrition according to your training requirements and dietary preferences.

This plan assumes a healthy adult between the ages of 21 and 55. It is always important to consider your own health and fitness level before starting any training plan. If you have any medical conditions or concerns, consult with a healthcare professional before beginning any new fitness program, regardless of your age.

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