How to Train for Aconcagua

The Fitness Training Plan You Need to Succeed

Mount Aconcagua, the tallest peak in South America, is a true test of physical endurance, mental resilience, and mountaineering skills. Standing at 22,841 feet (6,961 meters), Aconcagua is part of the iconic Seven Summits Challenge and is often viewed as a stepping stone to some of the world’s highest peaks like K2 and Everest. But before you can reach the highly coveted summit, you must commit to serious preparation. In this guide, we’ll cover how to train for Aconcagua—from physical conditioning and mental toughness to the breathwork techniques that will keep you going in thin air.

Start with a Solid Base: Physical Fitness for Aconcagua

When you’re looking to climb Aconcagua, one of the first things you need to address is your physical fitness. This mountain will ask a lot from your body, particularly above base camp where the climb becomes even more physically grueling. Here’s how to build the necessary foundation.

Endurance and Stamina

Long, steady cardio is the backbone of your training. Whether you’re hiking, trail running, or cycling, the key is to build endurance by working at a moderate intensity for long durations. Aim to dedicate at least 4-6 months of focused training before your expedition.

According to you’ll want to focus on low-intensity but high-volume training. As they explain, “Mountaineering is an endurance sport, and the longer and more consistently you can train your aerobic system, the better you’ll fare in the mountains.” Start with 45-minute to 2-hour sessions multiple times a week, and progressively build up to 4-6 hours on weekends, carrying weight in a pack and training treks with a lot of vertical gain to simulate the demands of Aconcagua.

Pro Tip: If you don’t live near a mountain, become best friends with the stair climber at your gym to mimic the vertical gain you’ll experience on the mountain. And here also begins the mental training part to combat boredom on the stair climber….

Strength and Load-Bearing

Aconcagua will require you to carry heavy loads—think 40-50 pounds (18-23 kg)—for multiple days in a row (unless you hire an outfitter and porter) Developing muscular endurance in your legs, back, and core is essential. Focus on strength training exercises like squats, lunges, and deadlifts, combined with hiking and walking with weight to simulate the real conditions you’ll face on the mountain.

The folks at Uphill Athlete recommend beginning with a general strength training program, including 2-3 sessions a week, and progressing to more sport-specific activities like weighted uphill hikes as you approach your climb date.

Breathwork for High-Altitude Success

One of the greatest challenges when climbing Aconcagua is the altitude. With the summit at nearly 23,000 feet, the air becomes thin, and your body will be working with less oxygen. This is where Recal’s high-altitude breathwork training comes into play.

The Science Behind Breathwork

At high altitudes, your body struggles to deliver enough oxygen to your muscles, leading to fatigue, dizziness, and, in extreme cases, altitude sickness. Breathwork techniques, like those developed by Recal, are designed to improve oxygen efficiency and help your body adapt to lower oxygen levels.

Recal’s training includes Respiratory Muscle Training (RMT), a method backed by research that strengthens your respiratory muscles, increases your lung capacity, and boosts oxygen saturation in the blood. Studies, including those by Dr. Mitch Lomax, show that inspiratory muscle training can improve your oxygen saturation (SpO2) at high altitudes above 4,880m by up to 10%. This is vitally important to prevent severe hypoxia while climbing Aconcagua.

Additionally, breathwork training used as a pre-acclimatization fitness program has been shown to increase hemoglobin concentration by more than 5%, leading to an increased VO2 max. Recal offers specialized breathwork programs to help you train for altitude and build endurance for expeditions at Aconcagua. Take a closer look at the high-altitude breathwork training here: Recal Breathwork Training.

Prepare Mentally: The Mountain Demands Toughness

Training for Aconcagua isn’t just about physical endurance; it’s a mental game, too. Being away from the comforts of home for three weeks, trekking in freezing conditions, and sleeping in a tent for multiple nights, and combating the unpredictable weather all require serious mental resilience.

The team at Uphill Athlete emphasizes the importance of having a mental game plan: “There will be moments when you’re cold, tired, and questioning why you’re even doing this. That’s when your mental training will be most important. Practice pushing yourself through tough situations in your training, whether that’s enduring a long hike in bad weather or doing multiple hard days in a row.” 

To prepare mentally:

    • Simulate expedition conditions by doing overnight trips.

    • Push yourself in training when you’re tired or feeling mentally drained.

    • Develop techniques to manage discomfort, like mindfulness or breathing exercises, which can help you stay calm under pressure.

    • The hypoxic and CO2 tolerance breathwork exercises, which are part of Recal’s training, also help build mental resilience

Route Options and Planning Your Expedition

Once your fitness and mental game are on point, it’s time to plan your ascent. There are two main routes to climb Aconcagua: the Normal Route and the Polish Glacier Route.

    • The Normal Route is the most popular and accessible, with fewer technical challenges. However, don’t let the name fool you—it’s still a strenuous climb with high altitude and steep terrain.

    • The Polish Glacier Route, on the other hand, is a more technical climb, requiring solid cramponing skills and glacier travel experience. This route is for climbers who are looking for an additional challenge.

If you’re looking for a guiding and outfitting company, we recommend the professionals at Grajales Expeditions, the first-ever company licensed to guide commercial climbs at Aconcagua in 1976.  Expect to spend 15-21 days on your Aconcagua climb to give your body the best chance to adapt to the altitude and maximize your chances of summiting. 

This goes without saying, but we’ll say it anywhere. This list of preparations wouldn’t be complete without mentioning you should be a highly trained mountaineer and have the skillset necessary to climb Aconcagua. This article focuses on the training aspects; not the technical skills needed to climb. We recommend investing in proper mountaineering courses, and even online ones like the folks at Mountain Sense, to gain technical knowledge and skills to climb Aconcagua. 

 

Final Thoughts: What Aconcagua Asks of You

 

Aconcagua is not a mountain to be underestimated. It demands serious physical fitness, mental resilience, and the ability to perform well at altitude. By following a structured training program—combining aerobic conditioning, strength training, and breathwork—you can prepare yourself for the physical and mental rigors of the climb.

Recal’s high-altitude breathwork training can give you the edge needed to tackle the extreme altitude with confidence, while the foundational strength and endurance work will help carry you to the summit.

Whether you’re using the Uphill Athlete Training Plan, Evoke Endurance Plan, or Recal’s training in the final “pre-acclimatization” phase of training, the key to success lies in preparation and consistency. Commit to the process, and the summit of Aconcagua will be within reach.