Trekking to Ama Dablam Basecamp |  <i>Melissa Nakhle</i>

Fitness & Trip Grading

Our challenge grading system explained

 

Our grading system is designed to help you understand the physical requirements for your challenge and to give you an insight into the type of preparation you'll need to do beforehand.

Each of our challenges are graded from Introductory to Challenging. See below for the grading description and suggested preparation. 

 

Intoductory challenges involve trekking, walking, cycling, rafting or sea kayaking for up to five or six hours a day at a slow but steady pace. You will need a reasonable level of fitness and good health. Our introductory challenges are not ‘easy’ and you will need a reasonable level of fitness and good health.

Suggested Preparation: 
We recommend 30 minutes of aerobic type exercise, (fast walking, jogging or cycling) three times a week. For trekking, hill or stair walking with a 5-7kg daypack is also highly recommended at least once a week for leg strengthening and aerobic fitness. Walking in variable weather conditions is advisable. For a cycling adventure, road cycling twice a week for three months prior to departure is recommended. On our adventures which feature paddling, confidence and rhythm are more important than speed.

These challenges involve a combination of what is described in our Introductory and Moderate levels. The emphasis is on introductory activity with several moderate stages.

Suggested Preparation: 
We recommend 45 minutes of aerobic type exercise three times a week, from a minimum of three months period to your departure. This can include swimming, jogging, hard walking or cycling - good cardiovascular exercise. For treks, hill or stair walking with a 7kg daypack is also highly recommended at least once a week. For a cycling adventure, road cycling twice a week for three months prior to departure is advised.

Moderate challenges involve trekking, cycling, rafting or sea kayaking for up to 6 or 7 hours a day at a steady pace. You will need a good level of fitness and must be in good health. Treks may involve carrying a full pack around 15kg. Be prepared for potential variable weather conditions.

Suggested Preparation: 
We recommend 45 minutes of aerobic type exercise, three to four times a week. Hill walking with a pack in variable weather conditions, kayaking or road cycling is also recommended depending upon the activity you plan to undertake.

This challenge grading involves a combination of what is described in our Moderate and Challenging levels. The emphasis is on moderate activity with several challenging stages.

Suggested Preparation: 
We recommend one hour of aerobic type exercise, four times a week. Hill walking with a pack in variable weather conditions, kayaking or road cycling is also recommended depending upon the activity you plan to undertake.

These adventures involve trekking, cycling or rafting in remote areas for up to 8 to 10 hours a day, possibly more. With remoteness comes potential to encounter variable weather conditions. You will need an excellent level of fitness, be prepared to carry a full pack weighing up to 20kgs (depending on the challenge you choose) and be completely comfortable in adverse weather conditions and remote locations where evacuation may be very difficult.

Suggested Preparation: 
One hour of strenuous exercise, four times a week, interspersed with a relatively demanding bushwalk or long distance cycle depending on the activity you plan to undertake.