The flights are booked, your hotel is reserved, and you’re starting to get excited about your trip of a lifetime. And then it hits you. You’re going to take on the famous W Trek in Chilean Patagonia’s Torres del Paine National Park!
Five or seven days of back-to-back trekking up hills and down valleys. Across plains and over moraines. If you love hiking, a multi-day hike in Patagonia will likely not be much harder than what you do at home. But if you’re more of an armchair outdoorsperson, you might wonder if you’ve bitten off just a little more than you can chew.
Never fear! The truth is that although the W Trek is hard work, with a little bit of training and preparation, there’s no reason you shouldn’t make it through and have an amazing time as you go! The secret is to do the hard work before you get to Patagonia and let everything else fall into place.
The W Trek 12-week fitness schedule
This schedule provides a selection of activities to be completed each week. Sometimes you have to repeat the same activity. It will work all of the essential muscle groups and ensure you’re trek-ready when the time comes.
12 weeks to go
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A 2 to 3 mile hike / 2 to 5 kilometers hike
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A 1 to 2 hour bike ride
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A 3 to 4 mile run / 4,5 to 6,5 kilometers run
11 weeks to go
Repeat the same training as the week before:
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A 2 to 3 mile hike / 2 to 5 kilometers hike
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A 1 to 2 hour bike ride
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A 3 to 4 mile run / 4,5 to 6,5 kilometers run
10 weeks to go
Repeat the same training as the week before, but add an extra hike:
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A 2 to 3 mile hike / 2 to 5 kilometers hike
- A 2 to 3 mile hike / 2 to 5 kilometers hike
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A 1 to 2 hour bike ride
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A 3 to 4 mile run / 4,5 to 6,5 kilometers run
9 weeks to go
Repeat the same training as the week before, but replace one hike with a bike ride:
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A 2 to 3 mile hike / 2 to 5 kilometers hike
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A 1 to 2 hour bike ride
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A 1 to 2 hour bike ride
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A 3 to 4 mile run / 4,5 to 6,5 kilometers hike
8 weeks to go
Build up the distance:
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A 4 to 5 mile hike / 6 to 8 kilometers hike
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A 1 to 2 hour bike ride
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A 5 to 6 mile run / 8 to 10 kilometers run
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A 5 to 6 mile run / 8 to 10 kilometers run
7 weeks to go
Repeat the same training as the week before, but replace one run with a hike:
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A 4 to 5 mile hike / 6 to 8 kilometers hike
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A 4 to 5 mile hike / 6 to 8 kilometers hike
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A 1 to 2 hour bike ride
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A 5 to 6 mile run / 8 to 10 kilometers run
6 weeks to go
Add some strength exercises:
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A 4 to 5 mile hike / 6 to 8 kilometers hike
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A 1 to 2 hour bike ride
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A 1 to 2 hour bike ride
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A 5 to 6 mile run / 8 to 10 kilometers run
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
5 weeks to go
Repeat the same training as the week before, but replace one bike ride with a run:
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A 4 to 5 mile hike / 6 to 8 kilometers hike
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A 1 to 2 hour bike ride
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A 5 to 6 mile run / 8 to 10 kilometers run
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A 5 to 6 mile run / 8 to 10 kilometers run
-
One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
4 weeks to go
Build up the distance and do more strength exercises:
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A 7 to 8 mile hike / 11 to 13 kilometers hike
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A 7 to 8 mile hike / 11 to 13 kilometers hike
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A 1 to 2 hour bike ride
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A 5 to 6 mile run / 8 to 10 kilometers run
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Two sets of 12 repetitions: squats, bench presses, dead lifts, sit ups, bicep curls
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Two sets of 12 repetitions: squats, bench presses, dead lifts, sit ups, bicep curls
3 weeks to go
Repeat the same training as the week before, but replace one hike with a run:
- A 7 to 8 mile hike / 11 to 13 kilometers hike
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A 1 to 2 hour bike ride
-
A 5 to 6 mile run / 8 to 10 kilometers run
-
A 5 to 6 mile run / 8 to 10 kilometers run
-
Two sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
-
Two sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
2 weeks to go
Repeat the same training as the week before, but replace one hike with a run:
-
A 7 to 8 mile hike / 11 to 13 kilometers hike
-
A 1 to 2 hour bike ride
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A 1 to 2 hour bike ride
-
A 5 to 6 mile run / 8 to 10 kilometers run
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
1 week to go
Repeat the same training as the week before, but replace one bike ride with a hike:
-
A 7 to 8 mile hike / 11 to 13 kilometers hike
-
A 7 to 8 mile hike / 11 to 13 kilometers hike
-
A 1 to 2 hour bike ride
-
A 5 to 6 mile run / 8 to 10 kilometers run
-
Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
-
Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
Top tips for a W Trek training
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If you’re city-bound before your trip to Patagonia and struggling to find a place to take a proper hike, don’t be tempted to substitute a simple walk in the park. While this is a good exercise, it won’t prepare you for carrying a pack or the ups and downs of Torres del Paine’s rugged terrain. Instead, head to the gym, pack out your rucksack with weights, and try hiking on a treadmill with an adjustable incline or using a stairmaster.
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If you suffer from joint problems, replace any runs with a vigorous swim at your local pool. This takes the weight off your knees and protects your joints, but still allows you to build your strength and endurance.
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Even if you build up great momentum, resist the temptation to exercise every day of the week. Taking at least one day to rest each week will give your muscles time to recover. It will reduce the risk of an injury that could stop you and your Patagonia plans.
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Wear your boots and pack for practice hikes to make sure you break in your kit properly. So you can identify any rubbing hot spots or problems before you get to Patagonia.
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If you’re going one step further and hiking the Torres del Paine Circuit, which usually takes an extra two days, you’ll want to follow a similar program with an even greater focus on stamina. If you are not using a porter service, think about doing more weight training. This will help you carry the extra food in your pack. Consider allowing yourself an additional couple of weeks to build up to maximum fitness.
Feeling ready for your Torres del Paine trip? Contact us to organize the W Trek you’re looking for!
