Altitude Training in a Flat City: How to Prepare for High-Elevation Treks When You Live at Sea Level
- Brooke Barber
- Sep 21
- 4 min read
By Brooke Barber, Authentica Travel
The Myth of the “Mountain Address”
When I trained for my first high-altitude trek while living at a whoppin' 96 feet above sea level, in Tallahassee, FL, I worried that the lack of big peaks would doom me. Friends that lived in the smokey mountains or the rocky mountains seemed to have a huge advantage. But when it was time to hit the trail, I moved steadily and felt strong. This was all because of my preparation before the trek. The truth: you don’t need to live in the Rockies to prepare for a trek like Kilimanjaro, Peru’s Cordillera Huayhuash, the Inca Trail, or Nepal’s Everest region. You just need a smart plan that targets the demands of altitude.
What Altitude Really Demands of Your Body
Above roughly 8,000 ft (2,400 m), oxygen availability drops about 3 percent for every 1,000 ft you climb. That means less oxygen for muscles and brain, faster breathing, and a higher heart rate. High-elevation trekking is essentially an endurance event performed with less air. The key to preparation isn’t “breathing less at home”—it’s building a body that uses every oxygen molecule efficiently.
Training Goals When You Can’t Simulate Altitude
Your mission is threefold:
Aerobic Capacity – Teach your heart and lungs to deliver oxygen efficiently.
Muscular Endurance & Strength – Condition legs, hips, and core to carry you—and your pack—up and down steep terrain for hours.
Recovery Ability – Prepare for consecutive long days so you bounce back quickly.
Cardio That Works Anywhere
If you're about to head out on a high altitude trek, I recommend that you embrace the word "cardio". Because it's going to be your new best friend. Our cardiovascular system works extra hard at altitude, and we need to be preparing it to do just that. You'll need to incorporate two "intensities" into your cardio training:
Long, Steady Sessions: Aim for 45–90 minutes of brisk walking, running, or cycling three to four times a week. Keep your heart rate in a sustainable zone—this trains your body to burn fuel efficiently.
High-Intensity Intervals: Once or twice a week, add stair or hill sprints (30–60 seconds hard, 2–3 minutes easy) to mimic the surges you’ll face on steep ascents.
Our 2024 Peru group about to step onto the Inca Trail. They're prepared to reach heights of 13,800 ft at Dead Woman's Pass.
The Stairwell Is Your Friend
No hills? Find vertical. Stadiums, office towers, or even a tall apartment stairwell become training goldmines. Climb for 30–90 minutes, wearing a backpack loaded with 10–25 lbs, and you’ll build the quads and glutes you’ll need at altitude. These stair sessions are dual purpose in that they'll be building all the stabilizing muscles that you'll need for your journey AND it will be an intense cardio session.
Strength & Stability for Summit Days
Strong muscles delay fatigue and protect joints. Two or three times a week, add:
Step-ups with a loaded pack
Walking lunges
Squats or split squats
Calf raises
Planks and side planks for core stability
These moves replicate the constant up-and-down of mountain trails.
Pack Training: The Secret Sauce
Gradually increase backpack weight on your walks to condition shoulders, hips, and stabilizing muscles. Start with 10 lbs (or whatever you can manage at first) and build toward the weight you’ll carry on the trek. Your body—and your future self at 15,000 ft—will thank you.
Gadgets & Gizmos: Helpful or Hype?
Hypoxic Masks: Despite the marketing, these don’t reduce oxygen in the air. They’re fine for lung and diaphragm strength but won’t mimic altitude.
Altitude Chambers or Sleep Tents: Effective for elite athletes, but expensive and unnecessary for most trekkers.
Everyday Habits That Boost Performance
Hydration: Begin your trip well hydrated. Chronic dehydration makes altitude sickness more likely.
Nutrition & Iron: Iron-rich foods (or supplements if your doctor recommends them) support red blood cell production.
Sleep Consistency: A rested body adapts faster.
Bonus: A Practice Hike at Modest Elevation
If you can, plan a weekend hike at 3,000–5,000 ft a few weeks before your trip. Even short exposure to thinner air jump-starts acclimatization and builds confidence.
On the Trail: Tips for Sea-Level Athletes
Go “Slow and Low”: Keep your heart rate manageable from day one.
Use Trekking Poles: They reduce energy output and save your knees.
Watch for AMS: Headache, nausea, or dizziness are early warning signs. Communicate with your guide right away.
Ready to Rise
Living at sea level doesn’t keep you from conquering the heights. With thoughtful training, your heart, lungs, and legs will be ready long before you reach the trailhead. If high-altitude hiking is on your bucket list—whether it’s the Huayhuash Circuit, Kilimanjaro, or the Alps—start now, train smart, and you’ll surprise yourself when the air gets thin and the views go on forever.
Thinking about your next adventure? Check out Authentica Travel’s upcoming high-altitude treks and join a small group that values sustainable, transformative travel.
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