Everest Base Camp (5,364m) is a trekking peak — no climbing ropes — but thin air punishes the underprepared.
12-week fitness template
Mix stair training with a weighted pack, long weekend hikes, and zone-2 cardio. Add balance work for uneven moraine.
Gear priorities
Waterproof shell, insulated jacket, broken-in boots, sleeping bag rated to roughly −10°C for teahouses, and a headlamp for pre-dawn summit pushes to Kala Patthar.
Altitude hygiene
Sleep low when possible, hydrate, avoid alcohol early on, and never mask AMS symptoms — guides are trained to descend if needed.
