Planning to hike the 4 Day Inca Trail to Machu Picchu? A short, focused plan will help you enjoy the trek and handle the high passes. This guide gives simple weekly steps to build stamina, strength and confidence for the 4 Day Inca Trail to Machu Picchu.
Know the challenge
The trail reaches high ground — Dead Woman’s Pass tops about 4,215 m and camps sit around 3,300–3,600 m. Day 2 is the hardest day with big climbs and long hours. Train with that in mind.
Week 1–2: Build a base
Start with three cardio sessions a week. Walk briskly or jog 30–45 minutes. Add one longer walk (60–90 minutes) at a steady pace. Add two short strength sessions: squats, lunges, planks and step-ups. These will help your legs and core.
Week 3–4: Add hill work and load
Do two hill or stair sessions weekly. Carry a small pack (5–8 kg) on one long walk each week. Increase long-walk time to 2–3 hours. Keep strength work twice a week, increasing reps. Include balance moves (single-leg stands) to help on uneven trail.
Week 5: Peak training
This week mimic the trail: one long hike of 4–6 hours with a loaded pack. Keep two shorter cardio sessions and one strength session. Practice uphill and downhill pacing. Drink and eat small snacks while walking so your stomach is used to it.
Week 6: Taper and prepare
Reduce volume. Do one easy long walk and gentle cardio. Keep light strength work. Focus on sleep, good food, and hydration. Organize gear and break in boots.
Hike smart tips
- Train on stairs or steep trails to simulate step descents.
- Practice with the pack weight you will carry on trek day.
- Test shoes, socks and poles before travel.
- If possible, spend 1–2 nights in Cusco or Sacred Valley before the trek to help acclimatize.
Nutrition and recovery
Eat proteins and carbs after hard sessions. Stretch or use a foam roller. If you feel unusual breathlessness or severe headache at altitude, descend and seek help.
Book your trek
True Mountain Traveler runs the 4 Day Inca Trail to Machu Picchu and includes hotel pickup, transfers to Km 82, tents, foam mats, dining tents, English guides and porters. Their guides know the trail and pacing for group fitness levels. Contact now!