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 days of back-to-back trekking up hills and down valleys. Across plains and over moraines. Come rain, come shine.
The W Trek 12-Week Fitness Schedule
This schedule provides a selection of activities to be completed each week (sometimes with the same activity repeated) that will work all of the important muscle groups and make sure that you’re trek-ready when the time comes.
12 Weeks to Go
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A two to three-mile hike
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A one to two-hour bike ride
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A three to four-mile run
11 Weeks to Go
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A one to two-hour bike ride
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A three to four-mile run
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A two to three-mile hike
10 Weeks to Go
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A one to two-hour bike ride
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A two to three-mile hike
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A three to four-mile run
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A two to three-mile hike
9 Weeks to Go
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A one to two-hour bike ride
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A two to three-mile hike
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A three to four-mile run
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A one to two-hour bike ride
8 Weeks to Go
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A five to six-mile run
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A four to five-mile hike
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A five to six-mile run
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A one to two-hour bike ride
7 Weeks to Go
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A five to six-mile run
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A four to five-mile hike
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A one to two-hour bike ride
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A four to five-mile hike
6 Weeks to Go
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A one to two-hour bike ride
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A five to six-mile run
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A one to two-hour bike ride
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A four to five-mile hike
5 Weeks to Go
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A five to six-mile run
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A four to five-mile hike
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A one to two-hour bike ride
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One set of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A five to six-mile run
4 Weeks to Go
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A seven to eight mile hike
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Two set of 12 repetitions: squats, bench presses, dead lifts, sit ups, bicep curls
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A one to two hour bike ride
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A seven to eight mile hike
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Two set of 12 repetitions: squats, bench presses, dead lifts, sit ups, bicep curls
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A five to six mile run
3 Weeks to Go
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A one to two hour bike ride
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Two set of 12 repetitions: squats, bench presses, deadlifts, sit ups, bicep curls
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A five to six mile run
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A seven to eight mile hike
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Two sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A five to six-mile run
2 Weeks to Go
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A one to two-hour bike ride
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A five to six-mile run
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A seven to eight-mile hike
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A one to two-hour bike ride
1 Week to Go!
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A seven to eight-mile hike
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A five to six mile run
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A seven to eight-mile hike
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Three sets of 12 repetitions: squats, bench presses, deadlifts, sit-ups, bicep curls
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A one to two-hour bike ride
Top Tips for 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 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, don’t be tempted to exercise every day of the week. Taking at least one day to rest each week will give your muscles time to recover and reduce the risk of an injury that could stop you and your Patagonia plans in your tracks.
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Wear your boots and pack for practice hikes to ensure your kit is properly worn in and 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're not using a porter service, you might also want to increase your weight training to accommodate the extra food you’ll be taking in your pack. Consider allowing yourself an extra couple of weeks to build up to maximum fitness.
- Check out our full guide featuring all you need to hike the W Trek to become a pro!
Feeling ready for your Torres del Paine trip? Contact us to organize the W Trek you’re looking for!
