ADVENTURE-PULSE
(The Adventure Management Consultants)

Nepal
Everest Base Camp Trek

Overview

Trek to the Everest Base Camp with Adventure Pulse and dominate the dramatically exciting sport of high altitude trekking!

The Everest Base Camp trek is the highest trekking route available to outdoor enthusiasts and nature lovers, thus making it not only one of the most challenging, but also, one of the most beautiful treks in the Himalayas. This is a non -technical trek and does not require rock climbing or rappelling skills, which makes it the ideal introduction to high altitude trekking for adventure enthusiasts.

We start from the quaint little village of Lukla (at a height of approximately 9000 feet) and over the course of this two week long expedition, will get intimately acquainted with the charming denizens of the Khumbu valley - the wondrous, wonderful, resilient and ever-impressive Sherpa community. This journey will capture your imagination with breath-taking views of some of Nepal's finest rivers, her ancient, undisturbed forests, and the pristine snow caped peaks – Nepal’s solemn sentinels, each more impressive than the last, and taking you to the very foot of the country's crown jewel; the spectacular, Mount Everest! We know this trail like the back of our hand and promise you the experience of a lifetime!

Quick Facts

Best Time : March to May (Pre-monsoon season); September to November (Post-monsoon season)

Duration : 15 Days (11 Days of Trekking)

Max. Altitude : 5545 m

Commences At : Kathmandu

Ends At : Kathmandu

  • Arrival in Kathmandu.
  • Fly to Lukla (2810) and trek to Phakding (2660m).
  • Trek to Namche Bazar (3440m).
  • Namche Bazar - Rest and Acclimatization - Hike to Khumjung (3900m).
  • Trek to Tengboche / Dibuche (3870m).
  • Trek to Dingboche (4252m).
  • Dingboche – acclimatization – Hike to Nangakarshang (5010m).
  • Trek to Lobuche (4930m).
  • Trek to Everest base camp (5360) and stay at Gorakshep.
  • Trek to Kalapathar (5545m) and stay at Pheriche (4200m).
  • Trek back to Namche Bazar (3440m).
  • Descend to Lukla (2810).
  • Fly back to Kathmandu.
  • Buffer Day for bad weather.
  • Depart from Kathmandu.

Contact

Our team will be at the airport to receive you when you land in Kathmandu. Look out for beaming faces, frantic hands waving at you, and of course, signboards bearing our logo. We will personally escort you to your hotel, located in Thamel, which we dare-say is Kathmandu's most exciting district! Lined (in every conceivable direction) with pubs, restaurants and shops offering everything from expedition gear to local souvenirs. Thamel's musical, aromatic and bustling streets will keep you entertained, leaving you wanting to come back for more, every single time! We've done this trek 39 times and still can't quite get enough of Thamel! Once the entire group arrives and checks into their rooms, a short but comprehensive briefing is done in order to prepare everyone for the journey to come and to resolve any queries that you might have before the trek begins. Our team will check your equipment to ensure that you are sufficiently prepared for the trek and will assist you with any last minute shopping that needs to be done before we set off. After that, the day is entirely yours. The flight to Lukla is usually an early morning affair and while it's important to get an adequate amount of rest on your first night, it's also true that a little party never hurt anyone.
The 30 minute flight to Lukla will definitely occupy a prominent place on your list of top ten experiences during the course of this trek. The Tenzing-Hillary Airport here is one of the most challenging airstrips in the world. Built on a cliff-top 9334m in the air, this little runway is just 30 meters wide and 527 meters long (less than a tenth of the usual dimensions for a regular runway) with a 11.7 Degree gradient which is significant enough to make it one of the steepest approach landings in the world! There is no prospect of a successful go-around on-short final due to the terrain which is high (a jagged, unforgiving mountain face) immediately beyond the northern end of the runway and a steeply angled drop at the southern end of the runway into the valley below! Are you scared yet? Well, don't be! Only the most skilled and experienced pilots operate the flights that go to and from this area and they've practiced it to perfection. The planes that land here aren't the regular Airbus and Boeings that we're used to either. The airport's paved asphalt runway is accessible only to helicopters and small, fixed-wing, short-take-off-and-landing aircraft such as the DHC-6 Twin Otter, Dornier 228 and Pilatus PC-6 Turbo Porter. The views of the Solo khumbu’s forested valleys and its panoramic snow-capped mountain ranges are absolutely surreal. What's more, for a plane that seats only 20 people, there's still an incredibly charming air-hostess and everyone gets a window seat!!! Once you land, we stop for breakfast during which time you will be introduced to the real muscle behind this climb – our team of intrepid Sherpas and their Yaks who will be entrusted with your luggage for the duration of the trek, following which, we will begin our short walk down to our very first destination, the riverside village of Phakding.
Arguably the longest day of the climb during the course of the trek, our ascent to Namche Bazaar will see us intimately acquainted with the beautiful DudhKosi River. As she meanders through the Everest Valley, we enjoy her clever little game of hide-and-seek, at times appearing as a raging torrent under the many suspension bridges that we cross in our attempt to catch up with her, and, at others, a delightfully effervescent companion as we hop over rocks and through pretty tree-lined mountain trails inching closer and closer to the true heart of the Khumbu Valley - Namche Bazaar. Huge, beautifully carved Mani stones adorn the trail that cuts through the Sagarmatha National Park, accentuated by the colorful Buddhist prayer flags that flutter in the breeze seeking blessings from the clear-skied heavens above. As for the village itself, Namche Bazaar is teeming with life! The terraced approach with its quaint potato-kale-and-spinach farms, antiquated little shops (that sell everything you could possibly need), purposeful yak caravans, playfully curious local children, and its warm, welcoming people will leave your delighted heart, spoilt for choice.
At 3340m above mean sea level, after our first official night at high altitude, our fourth day sees us waking up to a well-deserved and much needed rest day a.k.a ‘Acclimatization day’. The lofty snow-capped peaks of Thamserku and Kongde Ri stand guard right outside your window. With dreamy scenery now merging into everyday reality, even the most persistent dreamers find it impossible to delay their excitement at seeing these amazing peaks in favor for a few extra winks of sleep. Grumbling stomachs (and calf muscles alike) are in for a treat today too. A relatively relaxed start with a hot, wholesome breakfast - simple pleasures truly are the order of acclimatization days, which come along every time we gain roughly one vertical kilometer in height during this particular trail. The purpose of the Acclimatization day is to allow your body to get used to the lower levels of oxygen in the air. The universally accepted way of doing this is to "Climb high and sleep low". Once everyone has had their fill of the various manifestations of gourmet menus that Namche's tea houses are known to produce, we visit the Sherpa Cultural Museum which has many artefacts of historical significance and some detailed information on the local flora, fauna, topography and prevailing conditions of the region. The plateau that the museum sits on offers some great panoramic views of the Himalayas and marks the beginning of the trail for our hike to the Syangboche airstrip (you have to see this one to believe it) and the Everest View Hotel. It's a day full of exciting firsts for the Adventure Pulse teams including, but not limited to, your very first view of Mount Everest (weather permitting)!!!
The sheer beauty of this part of the trek to Everest Base Camp cannot be overstated, and is personally, our favourite day on the trail. The wildly fun descent to our lunch stop at the riverside village of Phukithanga takes you through expansive rhododendron forests which are a verdant delight after the monsoon season and are rivalled only by their pre-monsoon avatar which captivates all your senses with Its pink, white, and scarlet flowers that dance merrily above you and line the path all the way to the little village of Tengboche. Calories are never an issue in this part of the world, with lunch invariably being followed by immediate uphill stretches. Mount Everest stays visible and resolute all through the day's trek with her tell-tale plume of snowy clouds softly beckoning you closer. The route after our lunch stop is a steady, shaded climb whose forested slopes will have you shaking your head in utter-and-complete disbelief, at the fact that the Himalayas were, (in the not-so-distant past), entirely underwater, even as you walk through irrefutable proof of it! A beautifully carved gateway marks the end of the climb and welcomes you to Tengboche, home to the largest Gompa in the Khumbu region, the ancient and sacred Tengboche Monastery. Teams from Adventure Pulse bound for Everest Base Camp enjoy the rare privilege of attending the prayer ceremonies at this monastery where the monks and Lama bless our expedition and request the Gods to grant us safe passage to and from the mountain.
There are certain treks, or sometimes, just specific trails that have the ability to turn your entire world upside down. The walk from Tengboche to Dingboche occupies a prime position amongst these. We start by descending to the settlement of Deboche which sits placidly sheltered in the shadow of Tengboche alongside the ImjaKohla River. If the trail itself doesn't immediately summon images of the scenery that one can usually only witness in epic fantasy movies like the Lord of the Rings, one look at the almost-elven-looking Rivendell Lodge here definitely will! The hike from Debouche to Dingbouche is filled with stream and river crossings along wooden bridges, climbing up large steps, going through impressive colorful Tibetan gates, and the ever-present, never-tiring views of the Himalayas. Disguised as one of the infamous "Nepali flats", a term that you will doubtless hear from the locals at some stage during the course of your trek, there's only one way to find out what this trail is truly about! Cliché as it sounds, you will find that you discover more about yourself and who you really want to be with every passing step, as you gradually follow the river, crossing above the tree line into this improbably-beautiful, almost-lunar segment of our expedition. It's amazing to see just how much life there is up here despite the fact that you are at an altitude of more than 4000m and over 50 kilometers (not to mention a whole airplane ride) away from the nearest roads! The huge metal bridges that span the riverine valley will soon take you to the village of Dingboche where our groups invariably experience that magical, mesmerizing phenomenon we've all come to recognize as the first snowfall on the trail!
The acclimatization day at Dingboche is quite like the one at Namche Bazaar and involves a short day-hike uphill to a point called Nangakarshang which is ringed by some of the most technical and difficult peaks to climb. The view point showcases the peaks of Lhotse (4th highest mountain in the world), Manaslu (the 5th highest mountain in the world), a new face of Ama Dablam (our constant traveling companion, initially deemed unclimbable by Everest's famous summiteer, Sir Edmund Hilary), Island peak, Baruntse, Lobuche East and the ever steadfast Thamserku amongst others. We get back to our tea house in time for a scrumptious lunch and spend the rest of the day enjoying Dingboche, exploring the area (basically following our noses as we chase the delicious smells that waft toward us from its little bakery) and playing various board / card games; or just reading a novel in a cozy corner in front of the Bukhara( fire stove) in the wooden dining hall.
The trek from Dingboche to Lobuche is where things suddenly start to get very real! There's a good chance you'll be walking through snow as you cross into the glacial moraine by this time which adds to the excitement. The fact that you, are now only one short day away from our destination, Everest Base Camp adds to the excitement. Our route takes us to Lobuche over the Thukla-Dukla pass — a tough climb given the high altitude and steep terrain, both of which make for slow progress. However, perseverance is generously rewarded here and as you reach the top of the pass, you find yourself amidst memorials of some of the most famous climbers in the world who attempted Everest and died in the process!
The most anticipated day on the trail - we start early in the morning from Lobuche and set off for Gorakshep in order to make our final ascent to Everest Base Camp! The walk to Gorakshep takes us above 5000 mtrs, where even the most resilient climbers start slowing down due to the altitude. We stop at Gorakshep to catch our breath where we wait for our Sherpas to arrive with our bags so we can settle them into our rooms and in the meantime, fortify ourselves with brunch. Once everyone is well rested, we set off on the glacier, spirits soaring, for Everest Base Camp. A description of the unbounded joy you experience when you reach EBC can never do the trek justice so we won't even try. All we will tell you is that the journey alone is worth every penny and will change your life forever! We head back to the shelter of Gorakshep's Tea house before night fall to celebrate the success of our expedition and turn in early to a welcoming soft bed and thick warm sleeping bags. The next day after all is the attempt at the elusive summit of Kalapatthar.
Having trekked at extremely high altitude all through the previous day and made it safely to base camp and back, a 3 am alarm sliding up the scale of your consciousness is simply not for everyone! However for those who can muster the willpower to brave the chilly morning and energy (something even the sun hasn't quite dared to do yet) to attempt the optional summit of Kalapatthar. The day ahead is as rewarding as it is long. Located on the south ridge of Mt Pumori, Kalapatthar offers you the best view of Mount Everest unmatched by anything you have seen thus far, showing her bold silhouette off right form the base camp to the summit. The sky puts on the most dramatic display of colours as the night turns to dawn and the sun rises over Mount Everest in its entirety and sets this majestic mountain range ablaze! The experience is literally breath-taking and time itself seems to stop. We descend down to Gorakshep for breakfast, post which, we pack our bags and make our way over the Thukla-Dukla pass once again, cross Lobuche and descend to the prettiest stopover on the trail, the evergreen, yak-breeding village of Pheriche.
Spirits and oxygen levels alike soar at the prospect of returning to Namche Bazaar and as the enormity of the achievement of successfully reaching Everest Base Camp starts to sink in, you feel practically invincible in the Khumbu's technicolour world. We walk through the familiar villages of Debouche, Tengbouche and rendezvous with the DudhKosi stopping for lunch on river before we climb back up to Namche's divine bakery and ever-so-Irish-pubs to enjoy the a few extra happy hours with our favourite celebratory beverages. For those who can muster the energy for a few extra hours of walking, we take a small detour and visit the Khumjung Monastery which houses the nearly-mythical relic - the preserved skull of a real yeti!
The last day of this wonderful trek will see you excitedly racing down the Sagarmatha National Park as you rush home to narrate all the triumphant tales of the thrilling 2 weeks that you spent in the remoteness of the mountains. The walk up to Phakding is stunning, with picnic spots along the river tucked into every corner, at every turn. Everything seems more alive and before you know it, you’ve become seasoned enough to high-five the many trekkers, (still on their first day), as they now make their way up to Everest Base Camp bolstered by the buoyant, cheery words of encouragement that you are sure to send their way. The last stretch from Phakding to Lukla is a long uphill one but it pales in comparison to the climbs you have already conquered for you will now be part of that elite group of exclusive trekkers who have successfully made it through the Everest Base Camp trail and are now, and forever-more, unbeatable!

Package Details

TRIP COST INCLUDES

  • 3 night’s hotel stays in Kathmandu (1 night before and 2 nights after) on bed & breakfast plan.
  • International Airport transfers in private car.
  • Experienced & Qualified Guide for the trek.
  • Trekking permit.
  • National Park Permit.
  • Return commercial Flight fare from Kathmandu – Lukla for members with 11 kg check in baggage allowance + 2 Kg handbag.
  • Domestic airport departure taxes.
  • Full board tea house trekking cost with breakfast, lunch, dinner with accommodation.
  • 3 times tea / coffee / hot drink while on the trek.
  • Personal Porters for carrying bags during the trek. 
  • Ground Transportation & Airport transfers for Kathmandu – Lukla flights.

TRIP COST EXCLUDES

  • International Flights to Nepal and back.
  • Lunch & Dinner while in Kathmandu.
  • Beverages and alcoholic drinks.
  • Mineral or Boiled Drinking water on the trek.
  • Tea / coffee ordered more than 3 times a day.
  • Extra snacks ordered by clients outside regular meals.
  • Emergency medical evacuation by Helicopters.
  • Excess baggage on Lukla flights.
  • Tips for staffs (Recommended $ 100 per head).
  • Personal expenses and extra services beyond itinerary like WiFi / hot shower.
  • Helicopter cost / charter plane cost in case of flight cancellation or evacuation.
  • Any Personal clothing or equipment.

1. What kind of physical shape do I need to be in to trek to Everest Base Camp?

This trek into the Everest region is strenuous but does not require any previous trekking, mountaineering or technical climbing experience; only that you be in good physical conditioning. The trek requires you to be able to hike for 4-6 hours over hilly terrain with a light day pack for 11 days. Good cardio-vascular conditioning and exercises for muscles that are used to hiking will make your trip much more enjoyable. Our goal is to climb Kala Patthar at 18,700 feet, and walk on broken glacial moraine all the way into Base Camp, at 17,500 feet. You will spend 11 days in a land where life is simple, trails are steep and the air is thin. Begin training today if you want to make the most from this trip.

2. What are the Entry & Exit Points for the trek?

Your itinerary starts from Kathmandu, the capital city of Nepal. We receive you at the Kathmandu International Airport and transfer you to your hotel located in Thamel, the tourist district of the city. You spend this day in the city and the next morning take a small aircraft from Kathmandu to Lukla (Duration 30 mins) from where we start trekking. On reaching our destination, we take the downward trail back surrounded by breathtaking views of Nepal from river banks and pine forests to snow caped peaks. We fly back from Lukla to Katmandu, trying to keep an additional day as buffer in case of delays due to bad weather. After a day spent in Kathmandu, we transfer you to the International Airport, which marks the end of your itinerary.

3. What are the accommodations like in Kathmandu and while trekking?

In Kathmandu we will be staying in a 3/4 star Hotel or Guest House in Thamel, Katmandu often referred to as a trekker’s paradise. On the trek we will be staying in a combination of clean and friendly Sherpa Lodges / Tea Houses. This is popularly referred to as a Tea House trek, as opposed to a camping expedition.

4. Do I need any special equipment or climbing gear during this trek?

No, as the trek does not involve any technical climbs, no special climbing equipment is required. A rucksack (60-70 lts), good pair of trekking shoes, a warm jacket and a pair of thermals are good enough. Also, we will be sending you a comprehensive mail on the list of Items to be carried which will help you pack rucksack better.

5. What is the communication system available on the way?

There are different ways to be in touch with your Family. You can purchase a local Prepaid SIM Card at the International airport. If you have a Mobile with International Roaming on it, your Phone will work till Day 3 of the trek so you can easily be in touch with your Family. Post which, most of the tea Houses we stay in have the facility of an ISD Phone and the Internet. You can call your family every day or E-mail them during the course of the trek. Although the prices for these facilities may vary from a minimum of 100 Nepali rupees to 500 Nepali rupees per minute.

6. What about High Altitude Acclimatization?

You will notice in the Itinerary that there are 2 exclusive days for acclimatization at Namche & Dingboche (11,400 feet & 14,200 feet). These are rest days to allow our bodies to adapt to the High Altitude.

7. Can you give an example of a typical Breakfast, Lunch & Dinner on the way?

The Meals are freshly prepared in the Tea Houses that we stay in. Typical Days Meals – • Breakfast – Porridge, Two eggs, toast with jam or Butter and Hot tea/coffee/ Chocolate. • Lunch – Rice with Lentils & Vegetables commonly known as Dal Bhat Tarkari, Choice of Fried Rice or Noodles. • Dinner – Choice of Soup, Mashed potatoes, Choice of Noodles/fried Rice and Hot Drinks.

8. Will I be able to take showers/bath on the course of the trek?

Yes there are hot water showers available on most of these tea houses that we would be staying in. You can avail of these facilities at an average rate of 300 Nepali rupees for a 10 minute shower. But usually after the 3rd/4th Day, you yourself would want to avoid it because of dropping temperatures and biting cold outside.

9. What is the medical/emergency precautions taken en-route?

Adventure Pulse requires each of its clients to provide a medical fitness document before joining the group. Our crew is well qualified for any First-Aid procedures if required on the way. In addition a comprehensive Medical & first Aid kit is carried at all times. There are Medical stations available en-route in case of an emergency and also Helicopter evacuation procedures are available on actuals. When we ascend above 2500 meters our bodies have to acclimatise to the decreasing amount of the oxygen available. To allow our bodies to adjust and to avoid any such situations, we have added acclimatization and rest days in the itinerary. Personal Adventure Travel Insurance can also be purchased, which includes helicopter evacuation in case of a medical emergency.

10. What would be a typical day like?

You will be woken in the morning by 5:45 to 6:00 am. Breakfast and hot beverage would usually be served in the dining room of the tea house by 6:30 am. Before breakfast you pack your gear into your duffel bags or rucksacks which are then taken by the porters and will not usually be available to you until the next teahouse that afternoon. We are usually on the trail between 7.00 am and 7.30 am to avoid the heat of the noon and to reach our destination by lunch time. Following a good morning's walk, we stop for tea at around 11 am. This is usually a 30 – 60 minute break to allow for the trekkers to relax and catch their breath. The subsequent walk is generally a little shorter and next destination is usually reached by around 2 pm to 3 pm. Once we have our next destination, tea is served. Washing water is available to wash at the end of the trek day, but it will be cold. Until dinner, there is time to rest, explore the surrounding area and villages or sit and chat with the crew and local people. Dinner is usually served around 6 pm to 7 pm. Trekking evenings afford some of the best memories of your trek, whether it is talking, playing cards, chatting with the crew or joining in some singing and dancing with the local people, it is always a special time.

11. What happens in terms of flight cancellations due to bad weather?

Weather is very un-predictable, especially in high-altitude and can change within minutes. In case we encounter bad weather, we have kept 2 buffer days in the itinerary which would help us complete the trek. In case the weather remains unfavourable and the Kathmandu – Lukla – Kathmandu flights are delayed beyond two days, a helicopter can be chartered, at an extra cost to be borne by the trekkers, in order to reach the destination. Please note – this is optional and if exercised will have to be paid for by the clients.

Extreme temperature variations, high altitude, snow glare & proximity to sun are certain factors which necessitate the need to for proper mountaineering equipment. In order to enjoy your experience in the mountains, we have recommended that you carry the following with you.

Apparels

  1. Trekking Boots / Shoes (preferably up to ankle length & water resistant)
  2. Multiple pairs of cotton and woolen socks (at least 5-6 pairs of each)
  3. Track Pants for comfortable trekking, Denims to be avoided. (At least 3-4)
  4. Thermal inners and sweater / warm sweat shirt (1 each)
  5. Cotton T-shirts (5 to 6 minimum)
  6. Water proof jacket/windcheater
  7. Warm thermal jacket
  8. 01 Peak Cap + at least 01 Woolen Cap
  9. 02 pair of warm gloves (Liners and outer)
  10. One pair floaters

Accessories

  1. Air bag / Duffel bag / Rucksack (No Suitcases during the trek)
  2. Day Back Pack + Drinking Water Bottle 1 Litre
  3. Torch + Batteries
  4. Sleeping Bag
  5. Knee / Ankle / Wrist Guards (if required)
  6. Nail Cutter / Pocket / Pen Knife
  7. Cold cream
  8. Hand sanitizer
  9. Chap-stick / Vaseline
  10. Personal toiletries (Tooth Paste / Toilet Paper / Wet Wipes or Baby Wipes etc.)
  11. Medical kit (With basic medicines for headache, upset stomach, sour throat, water purification tablets/drops, band aids, painkillers & Moov/ Iodex, Vics Vaporub, D-Cold etc.)
  12. Any personal medication (Individual specific)
  13. High energy snacks like Dry fruits, Bars of chocolate, Tang, glucose etc.
  14. Good quality Sun shades.
  15. Sun block (SPF40+)

 

Note: If you are unable to procure any of the above mentioned items, then suitable arrangements will be made so that the same can be either bought or rented in Kathmandu based upon actuals.

The Trek to the Everest Base camp is one of the highest and most beautiful treks in the world and requires participants to be in good physical shape to be able to do the trek comfortably. Even though the trek into the Everest region can be steep & strenuous at some places, it does not require that you have any previous trekking or mountaineering experience neither does it require any technical experience; only that you be in good physical conditioning and be able to hike at a comfortable pace for 4-6 hours over hilly terrain with a light day pack. Good cardio-vascular conditioning and exercises for muscles that are used to hiking will make your trip much more enjoyable. Our goal is to climb Kala Patthar at 18,200 feet and walk on broken glacial moraine all the way into Base Camp at 17,500 feet. You will spend 12 days in a land where life is simple, trails are steep and the air is thin. We recommend the following schedule to the participants:
We recommend the following schedule to the participants
  1. Week One: Participants should develop a habit of being able to get up in the morning and run / brisk walk for a minimum of 3-4 Km at least 3-4 days a week. This would represent at least 20-25 minutes of cardio exercise. Though difficult at first, keep at it. You can stop and take breaks as well. During the day, you should get into the habit of avoiding elevators and taking the steps. You should be able to climb at least 4/5 flights of steps daily. (Avoid going down steps too fast as this could result in some knee injuries). If you Don’t enjoy running and are into some other sport like cycling or swimming, spend about 45 mins cycling or about 600 – 800 mts of swimming for at least 4 days a week .
  2. Week Two: Assuming you have successfully survived week one and are consistent with your exercise, you can take up the pace a notch. Increase your distance to 5/6 kms per day and 5 times a week, you can additionally go to a gym. Avoid heavy weight training. Focus more on a core workout. These are your muscle groups that run along the length of your body and helps maintain your posture and sustains you during your long hours of working.
  3. Week Three: In addition to the week Two exercise, one additional feature you should add in Week Three is walking for half an hour during the evenings with a backpack on carrying 3-4 kgs. This could be 2lts of water, some snacks, a jacket etc. This will help strengthen your back and shoulders thus preparing you for the long hours of trekking. If you don’t want to just simply walk, also try increasing your time on climbing flight of steps. As compared to week One, you should aim to be able to climb 10-12 flight of stairs comfortably.
  4. Week Four: Sustenance. Keep up the tempo, sustain the workout. Try avoiding doing anything very rigorous but be consistent with morning and evening walks / runs and climbing flight of stairs.
  5. Week Five: Sustain the workout. Increase only if you feel comfortable. Start doing an additional 10-15 mins of climbing stairs in the morning / evening with a daypack of 2-3 kg; about 20-25 floors once a day should help increase the stamina and Endurance considerably.

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