Training for Choquequirao Trek to Machu Picchu

Choquequirao an Archaeological Jewel

Choquequirao, an Inca archaeological jewel located 3,150 meters above sea level in the Vilcabamba mountain range, is a hidden treasure in the heart of the majestic Peruvian Andes. Surrounded by mountains and forests, it offers spectacular panoramic views that seduce nature and adventure lovers from all over the world. This archaeological complex borders several districts, creating a unique and challenging route for those venturing on the Choquequirao Trek, a 7-day trek that requires exceptional physical performance.

Cardiovascular Training to Tackle the Choquequirao Trek

The first crucial step in preparing adequately is cardiovascular training. Improving lung and heart capacity is essential for walking long distances and facing drastic changes in terrain and altitude. We recommend training 3 to 4 months before the trip, either with autonomous routines or with the guidance of a trainer.

Activity Plan – Cardio Training

• Monday: 30 to 60 minutes of steady state cardio and endurance.
• Tuesday: Interval cardio for 30 minutes, no resistance.
• Wednesday: 30 to 60 minutes of steady state cardio and resistance.
• Thursday: Recovery cardio (20-30 minutes of walking), no resistance.
• Friday: Interval cardio for 30 minutes, no resistance.
• Saturday and Sunday: Active recovery cardio (20-30 minute walk or jog), no resistance.

Cardiovascular Training Exercises

• Running: Improves cardiovascular endurance.
• Swimming: Low-impact, joint-friendly exercise.
• Biking: Fun form of cardio.
• Dancing: Social and entertaining cardio.

The option of having a personalized trainer will provide a routine tailored to your needs, ensuring optimal preparation for the Choquequirao Trek and acclimatization to the altitude of 3,150 masl.

Endurance Training for the Choquequirao trek

The length of the trek and the variations in terrain require not only cardiovascular endurance, but also overall physical strength. We recommend including endurance exercises in your activity plan, performing them 2-3 times per week.

Tips for Endurance Training

• Start early: Start training early to build your endurance.
• Build up gradually: Avoid overdoing it to prevent injury.
• Listen to your body: Rest if necessary.

Recommended Exercises to Increase Stamina

• Walking: Ideal to develop endurance for the Choquequirao trek.
• Running: Develops cardiovascular and physical endurance.
• Swimming: Low impact exercise, ideal for the joints.
• Biking: Fun form of cardiovascular exercise.
• Mountain biking: Builds endurance and strength.

Mental Preparation to Face the Choquequirao Trek

Considering the altitude and complexity of the trek, mental preparation is equally crucial. Some recommended activities include:

• Positive visualization: Imagine the enjoyment of the trek and the exciting impact upon reaching Choquequirao.
• Set realistic goals: Focus on your objectives without comparisons.
• Conscious breathing: Manage stress and fatigue with breathing techniques.
• Positive attitude: Face challenges with the certainty of your ability.
• Relaxation techniques: Overcome difficult moments by applying relaxation techniques.
• Route research: Familiarize yourself with the hike and possible challenges.
• Consumption of motivational content: Documentaries and inspirational music strengthen the positive mindset.

Acclimatization for Choquequirao Trek

Arrive in Cusco 2 or 3 days before the trek to acclimatize to the change in climate and temperature. Avoid rapid ascents and climb gradually to prevent altitude sickness. Proper acclimatization minimizes symptoms such as headaches and shortness of breath.

In conclusion, an integral preparation that includes physical, mental and acclimatization training is essential to conquer the Choquequirao Trek. With these tips, you will be ready to face the “twin sister of Machu Picchu” and enjoy an unforgettable experience.