How I Trained for Kilimanjaro (and What Helped me at 19,000 Feet)
When I signed up to climb Mount Kilimanjaro, I wasn’t a mountaineer.
I wasn’t even a hiker.
But I knew if I was going to have a real shot at summiting Africa’s tallest peak (19,341 feet), I needed a strategy more thoughtful than just walking more.
So I turned to the book Training for the New Alpinism by Steve House and Scott Johnston. What I learned reshaped how I trained, how I recovered, and how I moved on the mountain.
Why Zone-Based Training Matters for Kilimanjaro
Climbing Kilimanjaro isn't about brute strength or speed. It’s about endurance in low-oxygen environments. That’s where Zone 1 and Zone 2 heart rate training come in:
Zone 1 (Active Recovery): 50–60% of max HR
Zone 2 (Aerobic Base Building): 60–70% of max HR
To track my Zones, I used the Polar OH1 + Waterproof Optical Heart Rate Monitor. Most of my training took place in Zone 2, which is often described as the zone where you can talk but not sing. That slow, steady effort builds your aerobic engine—critical for long hours at altitude.
And here’s something unexpected: Zone 2 training trims weight.
It’s not the goal, but it happens. You burn fat more efficiently over time, and the pounds come off. I dropped nearly 10 pounds over several months of consistent incline hiking and long cardio sessions. And honestly? That’s weight I didn’t have to carry to 19,000 feet. Every pound you lose is one less your knees and lungs need to drag up the summit.
My Weekly Training Breakdown (3–4 months out):
4x per week aerobic Zone 2 training
60–90 min steady-state incline treadmill or outdoor hikes
Backpack loaded with 15–30 lbs
1x per week long hike or stair session
2–4 hours of continuous movement
Weighted pack (eventually 35 lbs)
Focus on vertical gain: parking garage stairs, hill repeats, or treadmill at 12%+ incline
2x per week strength + mobility training
Emphasis on knees, hips, ankles, and core
Included warmups with resistance bands, mobility drills, and balance work
Strength & Mobility Drills That Actually Helped
1. Knee & Hip Warmups (Before Every Strength Session)
Banded lateral walks (glute activation)
Monster walks (diagonals, with mini bands around ankles)
Half Bosu ball squats (for stability)
Hip airplanes and world's greatest stretch
2. Key Strength Movements
Step-ups with dumbbells (on a 20" box)
Reverse lunges with a loaded backpack
Romanian deadlifts (hamstring and glute strength)
Single-leg glute bridges
Pallof press (anti-rotation core)
3. Treadmill Techniques
Backwards treadmill walking (3% incline, slow pace)
Great for knee health and quad balance
High incline hiking (10–15% incline)
Mimics real trail effort while protecting joints
The Final 4 Weeks Before the Climb
I tapered slightly while increasing pack weight and elevation gain. Recovery became just as important as effort:
Prioritized sleep (8+ hrs)
Daily hip & calf mobility work
One weekly massage gun or foam rolling session
2–3 rest days per week
What Worked on the Mountain
My Zone 2 base helped me keep going on long days without burning out.
Backwards treadmill walking paid off more than expected—my knees were sore, but not shot.
Step-ups and incline work translated directly to the trail.
Band and balance warmups made me more stable on uneven terrain.
What didn’t matter? Max deadlift numbers. Sprint speed. Any type of traditional gym bro workout.
Final Thoughts
Training for Kilimanjaro isn’t about becoming a machine. It’s about becoming efficient.
Efficiency at altitude comes from steady, smart training—and an understanding that slower is faster when you’re climbing to 19,000 feet.
Pole pole, as they say in Swahili. Slowly, slowly.
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Training is only half the battle-packing the right gear matters too. Here’s my complete Kilimanjaro packing list.
Curious how it all played out? Read my full Kilimanjaro climb experience, from rainforest to summit.
