Shared workout planMetric / Training library
Kilimanjaro Hiking Cardio Build
Shared with you by ZachBuild sustained uphill cardio, climbing stamina, and trunk endurance for hiking Mt Kilimanjaro.
A 26-week, three-day weekly plan that progresses from steady incline walking to stair-climbing intervals and longer uphill sessions. Tuesday is the focused climbing session, Thursday stays easier to support recovery, and Saturday develops long-duration hiking endurance. All duration targets are shown in seconds.
Workouts12sessions
Exercises28movements
Phase 1
Day 1 · 42 daysFoundation: Uphill Movement
Cardio
Incline Walk and Core
Mon- Treadmill walk5 min
- Incline treadmill walk25 min
- Plank1 min 30 sec
Cardio
Easy Cycling and Stability
Wed- Indoor cycling30 min
- Side plank1 min 30 sec
- Dead hang1 min
Cardio
Long Uphill Endurance Walk
Fri- Incline treadmill walk50 min
Phase 2
Day 43 · 56 daysBuild: Climbing Capacity
Cardio
Stair Climber Intervals
Mon- Treadmill walk10 min
- Stair climber6 intervals
- Plank2 min
Cardio
Steady Stair Climb and Core
Wed- Stair climber40 min
- Side plank2 min
- Dead hang1 min 30 sec
Cardio
Long Uphill Hiking Simulation
Fri- Incline treadmill walk1 hr 30 min
Phase 3
Day 99 · 56 daysSpecificity: Peak Climbing Endurance
Cardio
Peak Stair Climber Intervals
Mon- Treadmill walk10 min
- Stair climber8 intervals
- Plank2 min 30 sec
Cardio
Easy Aerobic Reset
Wed- Elliptical50 min
- Side plank2 min 30 sec
- Dead hang2 min
Cardio
Peak Long Uphill Simulation
Fri- Incline treadmill walk2 hr 0 min
Phase 4
Day 155 · 28 daysTaper: Freshen for the Climb
Cardio
Reduced Stair Intervals
Mon- Treadmill walk10 min
- Stair climber5 intervals
- Plank1 min 30 sec
Cardio
Recovery Ride and Stability
Wed- Recovery ride30 min
- Side plank1 min 30 sec
- Dead hang1 min
Cardio
Taper Long Incline Walk
Fri- Incline treadmill walk1 hr 0 min