12-Week Training Plan for Himlung Himal (7,126m)

This structured 12-week training plan is designed to prepare you for the high-altitude endurance, strength, technical climbing skills, and mental resilience required to summit Himlung Himal (7,126m). Since this is a long, high-altitude expedition with extreme cold (-30°C to -40°C), the focus is on cardiovascular endurance, leg and core strength, load-carrying ability, altitude adaptation, and technical skills.

📌 Weekly Training Schedule Overview

🏋️‍♂️ Phase 1 (Weeks 1–4): Building Base Strength & Endurance

Goal: Develop cardiovascular endurance, core stability, and leg strength for carrying heavy loads at high altitude.

✅ Hiking & Trekking

• 10–15 km (6–9 miles) hikes with a 12–15 kg backpack.
• 600–1,000m elevation gain.
• 4–6 hours duration.
• Use trekking poles to improve balance and knee protection.

✅ Strength Training (2x per week)

• Squats – 4 sets of 10 reps.
• Lunges – 3 sets of 10 reps per leg.
• Step-ups (50 cm box) with a weighted pack – 3 sets of 12 reps per leg.
• Deadlifts – 3 sets of 8 reps (for core and lower back strength).
• Planks & Hanging Leg Raises (for core strength and stability).

✅ Cardio Training

• 60 min runs or cycling/swimming at moderate intensity.
• Stair climbing (30 min with a 10 kg pack).
• Rowing or incline treadmill work to improve lung capacity.

✅ Technical Skills Practice

• Walking in crampons on mixed terrain.
• Using an ice axe for balance and self-arrest.
• Jumar ascents on a fixed rope.

🏔 Phase 2 (Weeks 5–8): Strength, High-Altitude Adaptation & Technical Training

Goal: Increase hiking difficulty, elevation gain, and multi-day trek preparation.

✅ Hiking & Trekking

• 15–20 km (9–12 miles) with a 15–18 kg pack.
• 1,000–1,200m elevation gain.
• 6–8 hours duration.
• Back-to-back hikes on weekends (Saturday & Sunday).

✅ Strength & Load Carrying (2x per week)

• Step-ups (50 cm box) with a 15 kg pack – 3 sets of 15 reps per leg.
• Deadlifts – 4 sets of 6 reps (for pack-carrying strength).
• Farmer’s Carry (20 kg per hand) – 3 sets of 30m (for grip & backpack strength).
• Pull-ups & Dead Hangs (for rope work).

✅ Cardio & Endurance

• 70 min continuous run, cycling, or swimming.
• High-Intensity Interval Training (HIIT): 5x 3 min fast, 3 min slow.
• Rowing or stair climbing for 45 min with a 12 kg pack.

✅ Technical Training & Terrain Adaptation

• Practice walking on steep, rocky, and icy terrain.
• Crevasse rescue training (prusik ascent & self-extraction).
• Simulate fixed rope climbing with a Jumar.

✅ Acclimatisation & Altitude Prep

• If possible, train at high altitude (above 4,000m).
• Use an altitude tent or hypoxic mask for simulation.
• Deep breathing and oxygen efficiency training.

🏆 Phase 3 (Weeks 9–12): Peak Performance & Expedition Simulation

Goal: Simulate multi-day climbing, maximise endurance, and finalise preparations.

✅ Hiking & Load-Carrying

• 20–25 km (12–15 miles) with a 15–20 kg pack.
• 1,200–1,500m elevation gain.
• Back-to-back long hikes (Saturday & Sunday) – 8+ hours per day.
• Summit a local peak (if possible) to simulate high-altitude trekking.

✅ Final Strength & Endurance Training

• Stair Climbing (60 min with a 15 kg pack).
• Bulgarian Split Squats – 3 sets of 12 per leg.
• Planks & Hanging Leg Raises – 3 sets of 1 min.

✅ Technical & Cold-Weather Training

• Train in full cold-weather gear at night (simulate summit day conditions).
• Ice axe and crampon practice on steep terrain.
• Simulate an alpine start (hike at 3 AM with heavy pack).

✅ Mental Training & Simulation

• Practice long hikes in freezing temperatures (-10°C if possible).
• Train in remote locations to simulate expedition conditions.
• Visualise and mentally prepare for summit day exhaustion.

✅ Recovery & Injury Prevention

• Cold showers & ice baths to prepare for extreme temperatures.
• Stretching & foam rolling to prevent muscle tightness.

📍Final 2 Weeks (Taper & Recovery)

🔹 Reduce heavy training (Taper).
🔹 Focus on mobility, stretching, and rest.
🔹 Test your full gear & pack during a light hike.
🔹 Hydration & nutrition strategy practice.

💡 Key Training Tips

✔ Train in your boots & backpack early to get used to heavy loads.
✔ Use trekking poles to protect knees on long descents.
✔ Train slow, steady breathing at altitude to improve oxygen efficiency.
✔ Practice on mixed terrain (rock, ice, deep snow, loose scree).
✔ Train in extreme conditions (cold, high wind, snow, night trekking).
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.

🚀 Are You Ready for Himlung Himal?

✅ Can you hike 1,500m+ with a 20 kg pack?
✅ Can you handle 8-hour climbs back-to-back at altitude?
✅ Have you trained in cold, high-altitude conditions?
✅ Are you comfortable with crampons, ice axe, and rope systems?

If you check all the boxes, you’re ready for one of Nepal’s great 7,000m peaks! 

Would you like customised adjustments based on your fitness level? Let me know!

Would you like a 12-week training plan for Himlung Himal? Let me know your current fitness level, and I’ll tailor one for you!