Training for Mount Rinjani: 6-Week Fitness Plan
Let me be blunt: Mount Rinjani will test you.
At 3,726 meters, with steep volcanic scree, altitude effects, and 7-10 hour hiking days, this isn’t a casual walk. I’ve seen marathon runners struggle and regular gym-goers breeze through. Fitness matters, but the RIGHT KIND of fitness matters more.
This is the exact training plan I give to clients who ask “How should I prepare?” It’s designed for someone with average fitness who wants to summit successfully without suffering unnecessarily.
Six weeks. That’s all you need if you commit to it.
Before You Start: Assess Your Current Fitness
Can you:
- Walk briskly for 60 minutes without stopping?
- Climb 3-4 flights of stairs without gasping?
- Hike for 3-4 hours with breaks?
If yes: This plan will get you Rinjani-ready. If no: Add 2-3 extra weeks of base building (walk 30-45 min, 5x per week) before starting this program.
What Rinjani Demands From Your Body
Cardiovascular Endurance
You’ll hike 7-10 hours on summit day. Your heart and lungs need to sustain moderate effort for extended periods.
Leg Strength
- Quads: For climbing steep inclines
- Glutes: For powering uphill
- Calves: For scrambling on rocky terrain
- Hamstrings: For controlling descents
Core Stability
Balance on uneven terrain, carrying a daypack, navigating scree—all require strong core muscles.
Ankle Strength
Rocky trails and loose volcanic ash mean your ankles work overtime to stabilize.
Mental Endurance
The summit push starts at 2 AM. You’ll be tired, cold, and climbing in darkness. Mental toughness counts.
The 6-Week Plan Overview
Frequency: 4-5 workouts per week Duration: 45-90 minutes per session Equipment needed: Good shoes, access to stairs/hills, optionally a weighted backpack
Week 1-2: Build base endurance Week 3-4: Increase intensity and duration Week 5: Peak training week Week 6: Taper and rest before trek
Week 1-2: Foundation Building
Goal: Adapt your body to sustained aerobic activity and begin leg strengthening.
Workout Schedule
Monday: Long Walk
- Duration: 60 minutes
- Pace: Conversational (you can talk but not sing)
- Terrain: Flat to gentle hills
- Focus: Just get moving, build base endurance
Wednesday: Stair/Hill Training
- Warm-up: 10 min easy walk
- Main set: 20 minutes of stair climbing (stadium stairs, office building, hiking trail with elevation)
- Cool-down: 10 min easy walk
- Total: 40 minutes
- Focus: Getting legs used to uphill
Friday: Strength Training
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 10 each leg
- Calf raises: 3 sets of 15
- Plank: 3 sets of 30 seconds
- Glute bridges: 3 sets of 12
- Total: 30-40 minutes
Saturday or Sunday: Long Hike
- Duration: 90 minutes
- Terrain: Include some hills if possible
- Carry: Small daypack (3-4 kg)
- Focus: Time on feet, building endurance
Optional 5th day: Active Recovery
- Yoga, swimming, or easy 30-minute walk
- Goal: Movement without strain
Week 1-2 Tips
- Don’t rush: You’re building a foundation. Consistency matters more than intensity.
- Listen to your body: Sore muscles are normal. Sharp pain is not.
- Stay hydrated: Drink water throughout the day, not just during workouts.
- Sleep: 7-8 hours. Your body adapts during rest.
Week 3-4: Intensity Increase
Goal: Push cardiovascular capacity, build more leg strength, add hiking-specific challenges.
Workout Schedule
Monday: Interval Walk/Jog
- Warm-up: 10 min easy pace
- Main set: 5 x (3 min fast walk or light jog + 2 min recovery)
- Cool-down: 10 min easy
- Total: 45 minutes
- Focus: Elevating heart rate, recovering, repeating
Wednesday: Weighted Stair Climbing
- Warm-up: 10 min easy walk
- Main set: 30 minutes stair climbing with 5-7kg backpack
- Cool-down: 10 min easy walk
- Total: 50 minutes
- Focus: Simulating summit push with pack weight
Friday: Strength Training
- Squats: 4 sets of 12 (add weight if possible)
- Walking lunges: 3 sets of 12 each leg
- Step-ups: 3 sets of 10 each leg (use bench or sturdy box)
- Single-leg deadlifts: 3 sets of 10 each leg (balance + hamstrings)
- Plank: 3 sets of 45 seconds
- Russian twists: 3 sets of 20
- Total: 45 minutes
Saturday or Sunday: Long Weighted Hike
- Duration: 2-2.5 hours
- Terrain: Hills, elevation gain if possible
- Carry: 6-8kg backpack
- Include: Some scrambling over rocks if trail allows
- Focus: Extended time on feet with weight
Tuesday or Thursday: Active Hiking or Cross-Training
- 45-60 min hike, bike ride, or swim
- Lower intensity, maintain movement
Week 3-4 Tips
- Add weight gradually: Don’t jump from zero to 10kg overnight. Your back and shoulders need time to adapt.
- Practice with your actual gear: Use the boots and pack you’ll take to Rinjani.
- Eat well: You’re training harder. Fuel accordingly (lean protein, complex carbs, healthy fats).
- Stretch: After every workout. Focus on quads, hamstrings, calves, hip flexors.
Week 5: Peak Training Week
Goal: Simulate Rinjani conditions as closely as possible. This is your hardest week.
Workout Schedule
Monday: Tempo Hike
- Duration: 60 minutes
- Pace: Challenging (breathing hard but sustainable)
- Terrain: Maximum incline you can find
- Carry: 5-6kg pack
- Focus: Sustained hard effort
Wednesday: Summit Simulation
- Duration: 3-4 hours
- Start EARLY (5-6 AM to simulate summit timing)
- Terrain: As much elevation as possible
- Carry: 6-8kg pack
- Include: Stairs, hills, rocky trails if available
- Focus: This is your dress rehearsal
Friday: Active Recovery
- Easy 45-min walk or yoga
- Focus: Gentle movement to aid recovery
Saturday or Sunday: Long Endurance Hike
- Duration: 3-4 hours
- Terrain: Hills and varied surfaces
- Carry: Full Rinjani pack weight (6-8kg)
- Include: Practice with trekking poles if using them
- Focus: Maximum time on feet
Optional Midweek: Strength Maintenance
- Your choice from previous weeks’ strength workouts
- Keep it moderate (30-40 min)
Week 5 Tips
- This is hard: You should feel tired. That’s the point.
- But not injured: If something hurts (not just sore—actual pain), rest immediately.
- Hydrate heavily: You’re working hard, losing lots of water.
- Carb load: Your body needs fuel for these long sessions.
- Visualize Rinjani: During hard moments, picture yourself on that summit at sunrise.
Week 6: Taper Week
Goal: Rest, recover, arrive at Rinjani fresh and strong.
Workout Schedule
Monday: Easy Hike
- Duration: 45-60 min
- Pace: Comfortable
- No pack weight
- Focus: Gentle movement
Wednesday: Light Strength Session
- Easy versions of Week 1 strength work
- 30 minutes max
- Focus: Maintenance, not exhaustion
Friday: Short Walk
- 30 minutes, easy pace
- Focus: Loosen muscles
Weekend: REST
- Seriously. Don’t work out the 2-3 days before your trek.
- Walk gently if needed, but no hard training.
Week 6 Tips
- Trust your training: You’ve done the work. Now let your body recover.
- Eat well: Plenty of nutrients, don’t crash diet.
- Sleep more: 8-9 hours if possible.
- Hydrate: Start drinking extra water 3-4 days before trek.
- Mental prep: Visualize success. Read about Rinjani. Get excited.
Supplementary Training Tips
If You Have Access to a Gym
Leg press: Builds raw leg strength (3 sets of 12) Leg curl: Strengthens hamstrings (3 sets of 12) Lat pulldown: Helps with trekking pole use (3 sets of 12) Incline treadmill: Perfect for simulating Rinjani ascent (set to 10-15% grade) StairMaster: Excellent Rinjani simulator (20-30 min sessions)
If You Have Zero Hills Nearby
Parking garages: Climb the ramps/stairs Stadium bleachers: Classic stair workout Office buildings: Ask permission, climb stairs Loaded backpack at home: Do walking lunges up and down hallways Treadmill: Max incline, slow steady pace
For Altitude Preparation
Unfortunately, you can’t simulate altitude at sea level. But you CAN:
- Build maximum cardiovascular fitness (helps at altitude)
- Practice deep breathing techniques
- Consider altitude medication (consult doctor)
- Plan to ascend slowly (which you will on Rinjani)
Additional Training Elements
Flexibility Work (10-15 min after each workout)
- Quad stretch: 30 sec each leg
- Hamstring stretch: 30 sec each leg
- Calf stretch: 30 sec each leg
- Hip flexor stretch: 30 sec each leg
- IT band stretch: 30 sec each leg
Balance Training
Practice single-leg stands while brushing teeth or watching TV. Work up to 60 seconds each leg. This prevents ankle rolls on rocky trails.
Mental Training
Visualization: Close your eyes. Picture the summit push. Feel the cold air. See the stars. Imagine your feet finding purchase on scree. Visualize reaching the top. This builds mental resilience.
Mantra practice: Choose a phrase for hard moments:
- “One step at a time”
- “I am strong”
- “Pole pole” (slowly, slowly)
- “The summit awaits”
What If You Can’t Follow the Full Plan?
4 weeks available instead of 6? Do Weeks 3-4-5-6, skipping the foundation building. Jump straight to moderate intensity.
Only 3 weeks? Do Weeks 3-5-6. Focus on long hikes with weight and stair work.
2 weeks or less? Focus on: 2-3 long hikes with max weight, daily stair climbing, strength work 2x/week, and manage expectations. You can still do it, but it’ll be harder.
Can’t train at all? Be honest with yourself. Rinjani is demanding. You can still attempt it, but:
- Choose 3-day or 4-day trek (easier pace)
- Accept it will be very challenging
- Listen to your guide about pacing
- Consider not summiting if it’s too hard (no shame in that)
Nutrition for Training
During Training Weeks
Carbs: Your friend. Brown rice, oatmeal, sweet potatoes, whole grain bread. Fuel for long hikes. Protein: Builds muscle. Chicken, fish, beans, eggs, tofu. Aim for palm-sized portion with each meal. Fats: Healthy fats for energy. Nuts, avocado, olive oil. Hydration: 2-3 liters of water daily, more on training days.
Week Before Trek
Increase carbs slightly: Build glycogen stores Stay hydrated: Start drinking extra water Avoid new foods: Stick to what your stomach knows Limit alcohol: Dehydrates you
Gear to Train With
Must have:
- Good hiking boots (break them in during training!)
- Daypack (load it up for training hikes)
- Trekking poles (practice using them if you plan to bring them)
Nice to have:
- Heart rate monitor (stay in zones 2-3 most training)
- Fitness tracker (track weekly mileage/elevation)
- Hiking-specific socks (test for blisters during training)
Signs You’re Overtraining
Stop immediately and rest if you experience:
- Persistent muscle/joint pain beyond normal soreness
- Feeling exhausted despite adequate sleep
- Increased resting heart rate
- Getting sick frequently
- Mood changes (irritability, depression)
- Loss of appetite
Better to arrive slightly undertrained and healthy than injured and unable to trek.
Final Week Checklist
□ Completed at least 80% of training plan □ Can hike 3+ hours comfortably □ Can climb stairs for 20+ minutes with pack □ Boots are broken in (no blisters) □ Know your pace and limits □ Mentally prepared for challenge □ Well-rested and healthy
The Bottom Line
Six weeks of focused training can transform your Rinjani experience from brutal survival to challenging triumph.
Will you still be tired? Yes. Will it still be hard? Yes. But will you summit? Much more likely.
And when you’re standing at 3,726m watching that sunrise, you’ll be glad you put in the work.
You’ve Got This
Every step up a staircase, every weighted hike, every leg-burning strength session is an investment in your summit success.
Start training. Book your trek. Climb Rinjani.
Training questions? WhatsApp: +62 87777 425255
Now stop reading and go climb some stairs. Your summit awaits. 💪🏔️