Mastering the Vertical: Expert Strategies for Training for the World’s Steepest Alpine Routes

The first time I ever went backpacking abroad, I was so unprepared for the climbs that I couldn’t complete my planned itinerary. The route in question should have been a dream loop through the Italian Dolomites, a UNESCO World Heritage site known for its jagged limestone peaks and emerald-green valleys. But instead of frolicking through alpine passes like a character in a postcard, I found myself two days in, on the verge of tears, staring down yet another 6,000-foot climb. The sun was about to set, the shadows were lengthening across the Rifugio balconies, and my quads had turned to Jell-O. I simply couldn’t do it. Defeated by the sheer verticality of the terrain, I booked a room in an expensive inn I couldn’t afford, limped over the pass the next morning, and surrendered to the ignominy of taking a bus to my endpoint.

While there is no shame in calling a trip early—safety should always be the priority in the backcountry—it is an undeniable bummer to miss out on miles of world-class beauty simply because your hiking fitness isn’t where you thought it was. This phenomenon is a common pitfall for many outdoor enthusiasts. It is relatively easy to train for a local route if you have similar terrain in your backyard. However, preparing for truly enormous, sustained climbs—the kind found in the Colorado Rockies, the Italian Dolomites, or the French Alps—requires a specialized approach that goes beyond casual weekend strolls.

The discrepancy between domestic trails and international alpine routes often comes down to the "gradient of difficulty." In many parts of the United States, trails are engineered with switchbacks that maintain a manageable grade. In contrast, many historic European paths and high-altitude mountain routes follow the most direct line possible: straight up.

“It’s especially hard to train in America for stuff like the Alps or the Dolomites because those mountains are so steep,” explains Alexa Hasman, a seasoned mountain athlete, personal trainer, and founder of Rise Ultra Coaching. Hasman, who specializes in preparing athletes for the rigors of high-altitude endurance, notes that the sheer volume of vertical gain over short distances can shock the musculoskeletal system of even fit hikers. The secret to success, she says, lies in a strategic combination of low-intensity endurance training, high-intensity hill repeats, and targeted gym work designed to build serious muscular power.

To help hikers avoid the "Jell-O leg" syndrome and successfully navigate the world’s most challenging loops, Hasman outlines a comprehensive six-pillar training framework.

1. The Endurance Climb: Building the Aerobic Engine

The foundation of any successful mountain expedition is a robust endurance base. Without a strong aerobic engine, your body will rely too heavily on anaerobic metabolism, leading to rapid fatigue and "bonking." For this, Hasman recommends the "Endurance Climb."

The objective is to find the longest hill available or, for those in flatter regions, to utilize a treadmill set to its maximum incline. The goal is to climb at a consistent, sustainable pace for one to two hours. To simulate the demands of backpacking, Hasman suggests incorporating weight progressively. Start by carrying approximately ten percent of your body weight in a backpack and hiking for 60 minutes. As your conditioning improves, add 15 minutes of duration each week.

Weight management is a critical component of this phase. Hasman recommends increasing the pack weight by about five pounds per week until you reach 20 percent of your total body weight. However, she issues a stern caution: do not exceed the 20 percent threshold in training. "Upwards of 20 percent, the likelihood of injury—particularly to the knees, hips, and lower back—outweighs the diminishing strength gains," Hasman warns. Furthermore, she advises against increasing both weight and distance in the same week; choose one variable to progress to allow the body to adapt safely.

Throughout these sessions, the intensity should remain in "Zone 2." "You should be conversational," Hasman says. "If you can say three sentences at a time without gasping for breath, that’s where I want you." This level of exertion optimizes fat oxidation and builds mitochondrial density, ensuring you can hike all day without crashing.

2. The Double-Dipper: Simulating Multi-Day Fatigue

A single long hike on a Saturday is a great start, but it fails to replicate the physiological reality of a week-long trek: the "Double-Dipper." On a long-distance trail like the Tour du Mont Blanc or the Alta Via 1, you don’t get a recovery day after a big climb; you have to wake up and do it again.

To prepare for this, Hasman recommends performing two endurance workouts per week on consecutive days. This method introduces the concept of cumulative fatigue. "Cumulative fatigue is really important," Hasman explains. "It teaches your body to work on tired legs. You might feel stiff, sore, or heavy the next day, but that’s normal. This is just as much about mental training as it is physical." By training in a state of partial recovery, the body becomes more efficient at clearing metabolic waste and the mind becomes accustomed to the "grind" of multi-day efforts.

3. Uphill Repeats: Developing Power and Speed

Once a solid endurance base is established—meaning you can reliably hike uphill for 90 to 120 minutes with a weighted pack—it is time to layer on power. This is where "Uphill Repeats" come into play. These high-intensity intervals are designed to increase your VO2 max and your threshold for sustained climbing.

The protocol is simple but demanding: find a steep hill and charge up it at near-maximum effort for ten seconds. Walk slowly back to the start to recover, then repeat. Hasman recommends starting with four repetitions. Over several weeks, the duration of these high-intensity bursts should increase to 30 seconds, then 60 seconds, and eventually up to three minutes. If local topography doesn’t provide a long enough incline, the treadmill is an excellent substitute. These intervals recruit fast-twitch muscle fibers and improve "uphill economy," making regular climbing paces feel significantly easier.

4. Downhill Repeats: The Eccentric Challenge

Many hikers focus exclusively on the ascent, only to find that it is the descent that ends their trip. "If you’re an uphill athlete, then you’re also by nature a downhill athlete," Hasman notes. Downhill hiking requires eccentric muscle contractions—where the muscle lengthens under tension—which are far more damaging to muscle fibers than the concentric contractions used during uphill climbing. This is why downhills are the primary cause of Delayed Onset Muscle Soreness (DOMS).

To bulletproof the quads, Hasman recommends specific downhill training. One method is to reverse the uphill repeat workout: walk slowly up the hill to save energy, then charge down as fast as safely possible. This conditions the muscles to handle the "braking" force required during steep descents. For a more advanced workout, athletes can combine the two: book it up, then book it down, taking the rest period only at the very bottom.

5. Wall Sits: The Secret Ingredient for Stability

Isometric strength is often overlooked in hiking prep, but it is essential for maintaining stability on uneven terrain. Hasman refers to wall sits as her "secret sauce" for downhill performance. They simulate the active, semi-crouched position often required when navigating technical descents or high steps.

"I start my athletes with one-minute wall sits a couple of times a week," Hasman says. "After a few weeks, we go until failure. Then we add weight." The progression leads to the "boss level": single-leg wall sits. This exercise identifies and corrects muscular imbalances that can lead to knee pain. "Most people can only hold them for a second or two—it’s almost like marching while sitting against a wall," says Hasman. "If you can hold it for 30 seconds, you’re an absolute beast."

6. Step-Ups: The Gold Standard of Functional Strength

Hiking is, essentially, a series of thousands of single-leg repetitions. Therefore, unilateral (single-leg) exercises are non-negotiable. Hasman recommends hitting the gym at least twice a week to focus on the posterior chain—glutes, hamstrings, and calves—as well as the quads and core.

The most effective exercise in this category is the step-up. Using a box or bench, Hasman suggests 15 to 30 reps on one leg before switching. This builds the specific strength needed to hoist a heavy pack up a rocky ledge. As with the endurance climbs, progression is key: add sets or increase the weight of the dumbbells held at your sides each week.

Beyond the Physical: Nutrition and Gear

While physical training is the cornerstone of success, Hasman emphasizes that even the fittest athlete can be sidelined by poor nutrition or gear choices. When tackling the steep grades of the Alps or Dolomites, caloric demand skyrockets. Hikers should practice their "fueling strategy" during their long endurance climbs, aiming for a mix of complex carbohydrates and electrolytes to maintain steady energy levels.

Additionally, the use of trekking poles is highly recommended for high-altitude alpine routes. Research suggests that trekking poles can reduce the compressive force on the knees by up to 25 percent during descents, preserving the joints for the duration of a long trip.

Conclusion: The Path to the Summit

The transition from a casual hiker to an alpine-ready backpacker does not happen overnight. It requires a disciplined approach to building an aerobic base, strengthening the muscles for eccentric loads, and developing the mental fortitude to push through cumulative fatigue. By following Alexa Hasman’s structured hierarchy of training—prioritizing endurance, then power, and finally functional stability—travelers can ensure that their next trip to the Dolomites is defined by the breathtaking views rather than the pain in their quads.

As the 2026 hiking season approaches, the lesson remains clear: the mountains do not care about your intentions; they only care about your preparation. With the right training, that 6,000-foot climb becomes less of a tear-inducing obstacle and more of a gateway to the spectacular beauty that lies just beyond the pass.