Four-Week Mount Rinjani Training Plan

Climbing and trekking Mount Rinjani is no walk in the park, but don’t overthink. If you’re above average fitness, you don’t need to train at all. I’ve done it multiple times with people who never trained. Climbing Rinjani is the coolest thing to do in Lombok imho, I climbed with the team from, cheap, friendly and easy!

But if you’re unfit, then with its steep ascents and challenging terrains, it demands physical stamina, mental fortitude, and thorough preparation. Here’s a structured four-week plan to get you Rinjani-ready!

Mount Rinjani Crater Rim Trek
Mount Rinjani Crater Rim Trek

Rinjani is normally a 1N/2D climb, so it’s not SOOOOO hard. You can read my step by step guide on how to climb Rinjani to get an idea of it. This though, is for people who rarely exercise. You could fail Rinjani if you’re out of shape. Use it as an excuse to get fit!

Who am I to write this?

I just finished climbing Everest, and completed the Explorers Grand Slam after years of suffering!

Week 1: Building the Foundation

Focus: Cardiovascular Endurance and Basic Strength

  • Cardio: Start with 30-minute cardio sessions, 4 days a week. This can be brisk walking, jogging, or cycling. The goal is to get your heart rate up and build stamina.
  • Strength Training: Incorporate two days of basic strength training focusing on legs, core, and back. Squats, lunges, planks, and back extensions will be your go-to exercises.
  • Hiking: If possible, end the week with a short, 2-3 hour hike. Use the footwear you plan to wear on Rinjani to start breaking them in.

Week 2: Intensity and Elevation

Focus: Increasing Cardio Intensity and Simulating Elevation

  • Cardio: Increase your cardio sessions to 45 minutes and include interval training to improve your endurance further.
  • Stair Climbing/Hill Workouts: Twice this week, replace a cardio session with stair climbing or a hill workout to mimic the elevation gain you’ll experience on Rinjani.
  • Strength Training: Continue with your strength routine but add weights to your squats and lunges for added resistance.
  • Long Hike: Go for a longer hike (4-6 hours) with some elevation gain. Focus on maintaining a steady pace.

Week 3: Endurance and Recovery

Focus: Long-Distance Endurance and Recovery Techniques

  • Long-Distance Cardio: Aim for at least one long-duration cardio session this week, 1-2 hours, at a moderate pace. This could be a long run, bike ride, or a swim.
  • Strength Training: Keep up with your strength training but introduce more core exercises to enhance balance and stability.
  • Practice Hike: Undertake a full-day hike (6-8 hours) with significant elevation. Practice using trekking poles if you plan to use them on Rinjani.
  • Recovery: Integrate active recovery days focusing on stretching, yoga, or foam rolling to aid muscle recovery and flexibility.

Week 4: Taper and Mental Preparation

Focus: Reducing Physical Strain and Mental Preparation

  • Tapering: Reduce the intensity and duration of your workouts. Focus more on light cardio, gentle hikes, and strength maintenance.
  • Mental Prep: Visualize the trek. Read trip reports, study the route, and mentally prepare for the challenges.
  • Gear Check: Finalize your packing list. Ensure all gear is broken in and comfortable.
  • Rest: Prioritize rest and nutrition. Hydrate well and eat a balanced diet to ensure your body is well-fueled for the adventure ahead.

By following this four-week plan, you’ll enhance your physical readiness and confidence, setting a solid foundation for a successful and enjoyable Rinjani trek. Remember, there’s more to Indonesia than Bali!

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