The Manaslu Circuit trek is an exhilarating yet challenging adventure, similar to other high-altitude hikes like the Everest Base Camp. To successfully undertake this trek, thorough preparation or prior training is essential, encompassing physical and mental readiness.

If you plan to complete the trek soon, then let’s help you build a training plan. Your comprehensive training plan must include cardio fitness, strength conditioning, weighted backpack exercises, altitude training, preparatory hikes, and mental preparedness.

This training guide will help you explore the essential aspects of preparing for this challenging journey. From assessing your required fitness level to crafting a structured training plan, we will confidently guide you to conquer the Manaslu Circuit.

So, let’s begin by understanding the level of fitness needed for the Manaslu Circuit Trek.

How fit do you need to be for Manaslu Circuit Trek?

“THE MORE PHYSICALLY FIT YOU ARE THE MORE YOU WILL ENJOY THE TREK”

You need to be reasonably fit to complete the Manaslu Circuit. Most days you hike for approximately six to seven hours. However, some days have more walking hours around 9 to 10 hours. Moreover, most of the trek is an upward climb with a notably long and steep descent for a large portion of your final day.

Along with long trek duration and rough terrain, you also have to deal with high altitude. Trekking in Nepal is tough because your lungs are operating on reduced oxygen levels, increasing the risk of altitude sickness. You will feel shortness of breath, fatigue, and headache and for small tasks also you need more effort.

Further, the Manaslu route is rocky and uneven, especially on the higher section of the trek. While the lower trails have some paved paths, as you ascend to higher elevations, the terrain becomes primarily dirt trails.

During the crossing of Larkya La Pass, you will encounter rocky sections covered with debris from large boulders. Therefore, being in good physical condition is essential to fully enjoy and complete the Manaslu hike.

What is the difficulty level of the Manaslu Circuit Trek?

Trek Distance

The Manaslu circuit covers around 177 kilometers (110 miles) long in total distance. Depending on the itinerary, the trip length varies from 12 to 14 days. So this makes the per day trekking distance approximately 15 to 20 kilometers.

Trek Duration

As mentioned above, the typical duration for the trek is approximately 12 to 14 days. For the Manaslu trekking, you will generally need a minimum of 9 days for continuous hiking, with a few acclimatization days included. However, the actual duration may vary based on your itinerary and rest days.

Trek Altitude

The trek involves a significant range of altitudes, starting from 710 meters at Soti Khola and reaching its highest point at 5,135 meters in the Larkya La Pass.

This substantial altitude variation should be noted, especially considering that trekking above 2,500 meters carries the potential risk of altitude sickness.

Trek Terrain

The terrain on the Manaslu circuit is diverse, ranging from lush forests to rugged mountain landscapes. You will encounter steep ascents, descents, rocky paths, suspension bridges, and alpine meadows. Some sections are more challenging due to narrow trails and exposure to heights.

How to train for Manaslu Circuit?

The primary and most important way to train for the Manaslu Circuit is to go on long walks and hikes. Hiking and walking offer the perfect all-around exercise and preparation for the multi-day trek.

However, most of us have busy schedules that don’t allow us to manage multiple hikes in a week. Thus, we suggest you implement a weekly training schedule. Incorporate the following activities into your physical preparation plan:

Cardiovascular Training

The trekking tour to Manaslu involves long days of hiking at high altitudes, which requires a lot of cardiovascular endurance. So, in your training plan for Manaslu Circuit, you should aim to do a cardio workout 3 to 4 times per week. This training will teach your body to work hard on less oxygen.

Cardiovascular exercise specifically targets the conditioning of your heart and lungs. To enhance your physical stamping, consider engaging in activities such as running, cycling, jogging, or swimming. Start by exercising 30 minutes of cardio and gradually increase the time and intensity.

When selecting your cardio exercises, opt for activities that challenge you beyond your comfort zone. Additionally, as you are preparing for a long trek be careful not to put unnecessary stress on your knees. Because you might get knee problems when facing a long descent in the Himalayas.

Strength Training

The Manaslu hiking through the rugged Himalayan foothills is far from a stroll. While many assume that ascending is the most challenging aspect, descending can be equally demanding.

When descending, your quadriceps muscles come into play, and if they are not adequately conditioned, it can lead to soreness and weakness during the trek. Therefore, it’s wide to incorporate strengthening exercises to target these muscle groups.

Weak quads and glutes can result in added strain on your knees and ankles, as the entire leg including the thigh, calves, and hamstrings are under extensive pressure. Thus, strong, conditioned legs are an important asset when preparing for the Manaslu Circuit trek.

Moreover, trekking for extended hours with a heavy backpack over rough terrain, featuring numerous uphill and downhill sections, is a demanding endeavor. Therefore, prioritize strengthening your core and back muscles.

You can schedule strength training once or twice a week, depending on how you are feeling. Some of the best and most effective strengthening exercises are:

• Lunges
• Side Lunges
• Squats
• Crunches
• Planks
• Push-ups
• Sits-ups

Practice Hikes

“HIKE AS MUCH AS YOU CAN BEFORE MANASLU CIRCUIT TREK”

The most effective way to prepare yourself for the Manaslu circuit trek is through dedicated practice hikes. These hikes will significantly enhance your endurance for the long days on the trail.

This is not like regular exercises such as doing Cardio or strength training for just one or two hours. To get ready for the Manaslu circuit trek, you will need to set aside your entire day or more than a day for hiking. But don’t worry, you can use your weekends for this. It’s the most effective way to prepare for the trek.

Begin with a 10-mile hike that includes 1,000 ft of elevation gain on varied terrain every weekend. Pay close attention to your walking pace and aim to maintain a steady 2 to 3-mph pace or even faster. The goal is to condition your body to walk for several hours with minimal breaks.

Moreover, these training hikes are the best way to test gear and get a real feel for what you need to carry. If you can incorporate hikes in cold weather, hikes in the rain, or back-to-back hiking days, that would be even more beneficial.

Key Insight: You might not enjoy this training at first, but hiking practice will help you face the challenges during the Manaslu Circuit Trek. Initially, it may be tough, but after a few weeks, it will become a routine, and walking long hours won’t seem difficult anymore.

Weighted Backpack Training

This type of training is important if you plan to carry your backpack while trekking in the Manaslu circuit. However, it can also be helpful if you are hiring a porter and only carrying a day pack. Surprisingly, things like water, snacks, extra clothes, a camera, and more can become quite heavy when you are walking in the rugged mountains.

Once you feel comfortable hiking more than 10 miles a day at a good pace, you should start practicing by carrying a backpack with some weight added to it. It’s a good idea to use the same backpack you will use while walking to Manaslu. You can start with a small amount of weight like 5 to 10 pounds. After you have hiked with that extra weight and feel confident, you can gradually add more.

During weighted backpack training, you will notice that walking downhill with a backpack is even more challenging. That’s where trekking poles come in handy. Consider investing in a good pair of trekking poles to protect your knees during both your training hikes and the actual Manaslu trek.

Simulate Altitude Training

In training for the Manaslu circuit trek, strong legs are not only enough, you also need strong lungs. Unfortunately, if you can’t find mountains or hills like in Nepal to hike on you can always find plenty of stairs. But it only mimics hill ascents and descents; it will not imitate the same oxygen situation.

So, if you want to know what it is like to hike in thin air at a high altitude, you can use an elevation mask. This mask is an altitude simulation device that limits your oxygen intake level. Athletes used these masks to compete at higher altitudes.

However, for the Manaslu trek training, you don’t have to go this far, but for your concern, you can still give it a try.

The final training is, to sum up, all training.

The final preparation for Manaslu circuit trek training includes summing up all these training programs in a one-week routine.

Mental Preparation for Manaslu Circuit Trek

Undoubtedly, the Manaslu trekking, or any other Himalayan trek, demands more than just physical prowess— it requires a positive mindset, emotional intelligence, and mental endurance.

It’s often said that success in such treks is 80% mental and 20% physical, yet the path to mental fortitude is a challenge in itself.

The trekking route to Mount Manaslu is full of scenery and no objection. But good views come along with lots of hardship and mental endurance. For instance, long walks in pouring rain, with a bad headache, being sick, your gear not working properly, not so great toilet facilities.

Moreover, choosing the best time is essential while preparing for a hike to Manaslu. If you plan your treks during the off-season, then you will face more hardships.

Mental preparation is all about preparing yourself and learning techniques to stay motivated during these demanding days. You have to cope with these extremely challenging environments.

Here are some valuable methods to boost  your mental readiness:

Positive Mindset

Cultivate a positive outlook by focusing on the beauty of the journey and the sense of accomplishment it will bring. Replace negative thoughts with affirmations of your capabilities.

Breathing Techniques

Practice deep breathing exercises to stay calm and centered during challenging moments. Controlled breathing can alleviate stress and anxiety.

Meditation

Dedicate time to daily meditation. Meditation promotes mindfulness and helps you develop mental resilience. It’s a valuable tool for managing stress and maintaining focus.

Yoga

Incorporate yoga into your pre-trek routine. Yoga not only improves physical flexibility but also enhances mental clarity and emotional balance.

Visualization

Visualize yourself successfully navigating the trek’s difficulties. Create a mental image of triumph and use it as motivation during challenging times. The available accommodation options on the Manaslu route are pretty basic. Thus, you should be prepared beforehand to sleep in a basic teahouse and have basic Himalayan foods.

Additional Tips for Manaslu Circuit Training

As you continue to improve your physical and mental fitness for the Manaslu Circuit Trek in Nepal, here are some additional considerations to enhance your preparation:

Gear and Equipment

Begin by considering what to pack for your trek and create a checklist of essential gear, clothing, and equipment. Pay special attention to selecting the right footwear; sturdy hiking boots are a safer choice for the Manaslu circuit hike.

Also, ensure your backpack is both comfortable and lightweight while fitting you well. The key is to pack smartly and lightly for your adventure.

Altitude Acclimatization

Altitude sickness is a significant concern during the Manalsu hike, given the extended periods spent at elevations above 2,500 meters. To tackle this challenge, it’s vital to recognize its symptoms, carry necessary medication, and know when to seek medical assistance.

During the trek, implement key acclimatization strategies, including ascending to higher altitudes during the day and returning to lower altitudes for rest, maintaining a slow hiking pace, and ensuring adequate hydration.

Learn some trekking techniques

Find a pace that feels right for you and stick to it during the day to save energy. Learn how to walk uphill and downhill without getting too tired or hurting yourself.

When you have to cross high passes, be careful, especially with the weather and the altitude. Make sure to get enough sleep to stay healthy and rested during your trek.

Safety Measures

To enhance safety, trek with an experienced guide and, if needed, a porter who can share local knowledge and ease the load.

Prioritize emergency preparedness with proper gear and knowledge of evacuation procedures.

Nutrition and Hydration

As you embark on your training regimen for the Manaslu circuit trek, it’s essential to include pre-trek nutrition planning. During the trek, you will expend more calories and need added protein and nutrients to maintain muscle and overall health.

At high altitudes, appetite loss can be common, so focus on fluid intake and lighter meals. Carry energy-rich snacks, stay hydrated by drinking plenty of water, and consume balanced meals to fuel your body.

The Endnote

In conclusion, trekking to Mt. Manaslu is an adventure that demands both physical and mental readiness. But by following a well-structured training plan and incorporating essential techniques, as advised in the Manaslu circuit trek training guide, you can enhance your fitness level and mental resilience.

Ultimately, conquering the Manaslu circuit is not just about reaching the destination; it’s about embracing the entire journey with confidence and determination. With proper preparation and careful planning, you can embark on this Himalayan adventure and create lasting memories.

FAQ’s on Manaslu Trek Preparation

How difficult is the Manaslu Circuit trek?

The Manaslu circuit trek difficulty level is moderately challenging. It involves steep ascents and descents, river crossings, and long hours of walking on rough mountain terrain. It also involves long hikes up to a high altitude of 5,106 meters.

Thus, the trek is difficult in terms of long trek duration and high altitude across diverse terrain. Thus, training 1 to 2 months before the trek can prepare you to overcome these challenges.

How long should I train before attempting the Manaslu Circuit Trek?

The ideal training duration before embarking on the Manaslu Circuit trek can vary depending on your current physical fitness level.

However, as a general guideline, it is recommended to begin your training approximately two months before the trek. This time frame allows you to adequately prepare your body for the demands of the trek, ensuring that you are fit, healthy, and capable of trekking comfortably during the journey.

Why is mental preparation for the Manaslu Circuit trek important?

Many trekkers and hikers know the importance of physical training before the Manaslu circuit trek, but few focus on improving their mental toughness.

During a trek, you have to put yourself out of your comfort zone. And you don’t know for how long and thus here you have to prepare yourself mentally in advance. Some basic golden rules for the preparation are:

• Mentally prepared for uncomfortable
• Stay alert about your surroundings, especially weather conditions
• Don’t hesitate to ask for help or support from fellow trekkers or guides

How can I simulate the trek’s terrain and conditions during my training?

If you don’t have access to hills, mountains, or hiking trails in your home country, using a treadmill with an incline setting and a stair machine can effectively easily simulate the trek’s terrain and conditions during training.

Treadmill incline hill workouts can indeed improve your body’s ability to use oxygen efficiently, which is crucial for any trekking tours in Nepal.

Climbing stairs mimic the uphill and downhill terrain you will encounter on the trek, helping you to strengthen your leg muscles, enhance cardiovascular fitness, and improve your overall stamina.

Is prior trekking experience necessary to undertake the Manaslu Circuit Trek?

Prior trekking experience is not mandatory, but it can be a valuable asset. If you are a beginner with good physical conditions and commence a training plan at least 2 to 3 months before the trek, you can confidently embark on the Manaslu Circuit trek.

While seasoned trekkers may find it more familiar, novice trekkers with the right attitude, thorough preparation, and well-structured training plan can complete this trek.