The Tour du Mont Blanc is one of Europe’s most iconic long-distance treks. Spanning France, Italy, and Switzerland, you will find yourself hiking 100 miles around the imposing Mont Blanc. While this trail is a fantastic introduction to trekking, hiking 10 – 15 miles per day can certainly be intimidating. In this training guide for the Tour du Mont Blanc, you’ll gain the confidence you need to set off on the TMB!

With the right training, you can develop the strength and stamina necessary not only to complete the trek but also to truly enjoy the experience. Because in all honesty, you don’t need to be an elite athlete or established thru hiker to complete the TMB, but you do need to train.

This guide will show you exactly how to prepare for the Tour du Mont Blanc. I’ll break down the essential components of a Tour du Mont Blanc training plan into endurance, strength, and stamina. I’ve included a step-by-step timeline with benchmarks so you know what to aim for at 6 months, 3 months, 2 months, and the final weeks before your trip.

If that sounds good to you, let’s get into it!

Just a heads up! This post contains affiliate links, which means I could earn a small commission at no cost to you from purchases made. Thanks for the support!

Why Training Matters for the Tour du Mont Blanc

Man standing on the trail in Italy in front of Mont Blanc

The Tour du Mont Blanc is a 100+ mile hiking trail that circumnavigates the Mont Blanc massif, featuring over 32,000 feet of elevation gain. In addition to being lengthy in distance and grueling in elevation gain, this trail also tests your stamina with back-to-back hiking days.

People typically complete the trail in 8 – 12 days. If your body is not accustomed to continuous days of strenuous physical work, this hike can become mentally challenging. However, I promise it is worth it, and I can guarantee that you can make this hike happen with proper training.

By training for the TMB, you will be rewarding your efforts with a more enjoyable experience. When you find yourself in the incredible Alps, you’ll want your attention focused on how beautiful it is, not just how much your legs are burning.

Training makes the trek more enjoyable, not just possible.

How fit do you need to be for the TMB?

“Fitness” is pretty relative, but I would suggest a few benchmarks to aim for that would be a good indicator of how much training for the TMB you might need.

  • Comfortably hike 8-10 mile trails with 2,000+ feet of elevation gain
  • Complete back-to-back moderate/challenging hikes without being overly sore
  • Walk, Stand, or Bike for 6 hours at a time
  • Carry 20lbs on your back

When I hiked the TMB in late August, I had begun training promptly in March, following abdominal surgery in February. This surgery definitely put a wrench in my training plans, but I pivoted so I felt prepared for the trek later in the year. The adjustments I made focused on building core strength, distance walking, and weight training.

If you can finish a solid day hike, you can train for the TMB.

I found what I consider “training trails” in my area to help me prepare for my trip. A training trail is a trail that has consistent elevation gain without being technical, and in the distance range I am looking to walk each day on the trail. In Washington, my training trails were Mount Si, Rattlesnake Ledge, and Mailbox Peak.

Trying to identify training trails near you? Look for trails that average 800-1,000 feet per mile consistently throughout the trail.

Core Training Components for the Tour du Mont Blanc

Breaking your training into “buckets” can help gauge your progress in terms of trail preparation. I’ve broken down training into a few key components that you can focus on as you prepare for the hike of a lifetime.

1. Cardio Endurance

On the TMB, you can expect steady movement for 6 to 10 hours per day for 8+ days. Building cardiovascular endurance is one of the most critical parts of your training. Since my training began in the winter, the training was the motivation I needed to finally purchase a walking pad.

How to Train:

  • Hiking, jogging, cycling, swimming, or brisk walking.
  • 45-60 minutes a day, 3-4 times per week.
  • Walking at a slight incline is very effective.

Strong cardio means you can hike longer distances without feeling exhausted and have quicker recovery between days.

You know the saying, “it’s a marathon, not a race”? Well, training is a marathon. Take your time working up the benchmarks.

2. Leg and Core Strength

Did you know that hiking requires significant core strength? Most people believe you need to have strong legs in order to be a “good” hiker, but having a strong core is just as important, especially if you want to prevent injuries on the trail.

On the TMB, you can expect steep climbs, long descents, and uneven terrain. Complete strength training for your legs and core will help acclimate your body to the heavy workload of the trail.

How to Train:

  • Squats, Lunches, and Step-Ups (with and without weights)
  • Planks, side planks, bird-dogs, and sit-ups
  • ~2 strength sessions per week

Strength in your legs will make steep ascents more manageable, while core strength will help maintain your posture to avoid strain on your back.

TIP: Set a number or time goal for leg and core training. Commit to doing 5 minutes of continuous core exercises or 20 squats when you walk up, during lunch, or between folding loads of laundry. Small changes have a significant impact.

3. Back-to-Back Hiking Days

While it might be manageable to bust out a challenging trail once a week or every couple of weeks, hiking a difficult trail day after day can certainly take a toll on your body. That is precisely what the TMB is. Each day between huts, you will be hiking a difficult trail.

I know that by Monday, I will not be well rested after hiking on Saturday and Sunday. But it’s worth it! While you might take a rest day or two on the TMB, you need to prepare your mind and body to keep going.

How to Train:

  • Plan weekends with two consecutive hikes or long-distance walks
  • Start small (5-6 miles) and build up to 10-12 miles each day.

If you live in a walkable city, this could mean walking 3 miles or more to a local coffee shop and back. Skip the car and walk to the bookstore or park. While walking on a dirt trail will better emulate what the trek will be like, getting used to walking long distances is just as important.

If you live near a Thru-Hike, such as the PCT or Appalachian Trail, day hikes along those routes are perfect for getting in long mile days because they have a shallow grade over a long distance. In Washington, I like Cutthroat Pass and Shoe Lake for long-distance day hikes.

4. Pack Training

Regardless of whether you plan to use a baggage transfer service, physical preparation for carrying a heavy backpack is essential.

It is recommended that your backpack not weigh more than 9 kg (20 lbs). While you can wear a weighted vest for your training program, carrying the backpack you plan on bringing on the trail is preferred.

How to Train:

  • Begin with 5-8 lbs and gradually add weight
  • Use the same pack you’ll bring on the trek
  • Wear on walks and hikes

The longer you carry a weighted pack, the more your body can adapt to the weight. This can decrease back pain and train your core.

TIP: Adding full water bottles to your backpack is an easy way to add weight to your pack. One liter of water (or a Nalgene bottle) is approximately 2.2 pounds.

5. Downhill Preparation

Something that is easily overlooked is the toll the descents of the TMB have on your knees. While the ascents can be strenuous on your leg muscles, long descents can be harsh on your knees. While Kinesiology Tape can undoubtedly take the pressure off of your knees, it is not a magic band-aid.

How to Train:

Many trail runners focus on being “downhill strong,” which means developing the various muscle groups needed to support your body on declines. It helps with stability and reduces the chances of knee and ankle injuries.

Read Next: Complete TMB Packing List

Training Timeline for the Tour du Mont Blanc

When it comes to training for the Tour du Mont Blanc, I recommend starting your training program as soon as you have booked your trip. You can reverse engineer your training plan based on how much time you have between the start date of your trip and the date of booking.

Typically, you will book the TMB six months in advance, so I built this training plan for the Tour de Mont Blanc for six months out.

6 Months Before Your Trip: Build a Fitness Base

If you’re starting from scratch or don’t hike regularly, this is the time to lay the foundations of your general fitness, including muscle strength and endurance training.

Benchmarks:

  • Consistent activity 3-4 times per week (aka reach your step goal!)
  • Completing weekend hikes of 4-6 miles

Weekly Training Goals

  • Cardio (2-3x/week): Walking, cycling, or light jogging for 30-45 minutes
  • Strength (1-2x/week): Bodyweight squats, lunges, step-ups, and planks.
  • Weekend Hike: Focus on distance rather than elevation

TIP: Identify times in your week that you can commit to adding additional movement and incorporate exercises into your daily routines.

3 Months Before Your Trip: Add Distance & Elevation

At three months out, the reality of your trip will start to take hold. You’ll start looking more closely at your daily routes and create your TMB packing list.

Now it is a good idea to start training with the gear you plan to bring with you, such as your hiking boots, hiking poles, and backpack.

Benchmarks:

  • Comfortable hike 6-8 miles with 1,500-2,000 feet of elevation gain
  • Starting to hike with 10 or more pounds

Weekly Training Goals

  • Cardio (2-3x/week): 45-60 minutes of steady effort
  • Strength (2x/week): Add in weights or resistance training. Focus on glutes, quads, core, and calves.
  • Long Weekend Hike: 6-8 miles with 2,000 feet of elevation gain or stair training
  • Optional Midweek Hike: 3-5 miles on a local trail

TIP: Carry your pack on a treadmill or stair master. If you don’t have access to a gym, you can use a parking garage or apartment stairs to climb with your pack.

2 Months Before Your Trip: Simulate the TMB

Trekking the Tour du Mont Blanc is such a unique experience, even for an experienced hiker. If you can simulate a multi-day trek in your training plan, you will warrant the best results.

Take a moment to review your daily statistics on the TMB. Write down the distance and elevation gain for each day. Find trails in your area that have a similar distance and elevation gain as some of your daily routes for the TMB. If you can hike two of these trails back-to-back, you’ll get a true feel of the demand on your body.

Benchmarks:

  • Hike 10+ miles with 2,000 – 3,000 feet of elevation gain
  • Carry 15 pounds in your pack on hikes
  • Complete at least one back-to-back hiking weekend

Weekly Training Goals

  • Cardio (2-3x/week): 45-60 minutes, preferably outdoors
  • Strength (1-2x/week): Weighted step-ups, lunges, and single-leg exercises for stability
  • Long Hike: ~12 miles, or the distance of your longest hiking day on the TMB
  • Hard Hike: Challenge yourself with a trail with 3,000 feet of elevation gain or more
  • Optional Second Hike: 5-6 miles midweek with a pack
  • Back-to-Back Cardio: Try to do consecutive long cardio days bi-weekly

TIP: Try incorporating backwards walking into your cardio routine. Backwards walking engages different muscle groups that can help reduce joint pain, improve cardiovascular fitness, and strengthen different muscle groups.

1 Month Before Your Trip: Peak Training

This is your time to test out the hard work you put into your training guide for the Tour du Mont Blanc. Here is your opportunity to test your mental fortitude over consecutive days of strenuous hikes.

This could look like planning a taxing backpacking trip or a road trip to a new National Park with plenty of hiking. I backpacked to Jade Lake and Pea Soup for my training backpacking trip.

Benchmarks

  • Complete two consecutive days of 10-12-mile hikes with 2,500+ feet of gain
  • Carry your full pack with the gear you plan to bring (or the weight equivalent)

Weekly Training Goals

  • Cardio (2-3x/week): 45-60 minutes, preferably outdoors
  • Strength (1x/week): Weighted step-ups, lunges, and single-leg exercises
  • Weekend Hikes: Prioritize back-to-back days with longer distances

TIP: Join a local hiking club or group to maintain motivation and hold yourself accountable for your training.

2 Weeks Before Your Trip: Cut Back & Recover

While the goal of this training guide for the Tour du Mont Blanc is to help you arrive at the Les Houches trailhead feeling prepared, you don’t want to arrive exhausted.

In the weeks leading up to your TMB hike, focus on recovery, rest, and mobility. Make sure you get enough sleep and drink plenty of water, especially if you’re flying to this epic journey.

Benchmarks

  • Confidently hike 10 miles with. apack
  • No significant soreness after back-to-back hikes

Weekly Training Goals

  • Cardio (2x/week): Light effort cardio
  • Strength (1x/week): Bodyweight exercises that focus on mobility and range
  • Hikes: One moderate hike
  • Rest and Recovery: Prioritize sleep and hydration

TIP: Visit a day spa for time in a Hammam, a cold soak tub, and a relaxation pool.

Related Read: Best Hut-to-Hut Backpack for the TMB

Mistakes to Avoid with Training for the TMB

Woman standing on the tour du mont blanc in the early morning after using the training guide for the Tour du Mont Blanc

Training is a great way to make your trekking experience more enjoyable! However, sometimes mistakes are made, and training can quickly cause injury.

Here are some things to avoid while preparing for your trek:

  1. Skipping Backpack Training: It can be tempting to train without a pack, but hiking with your pack will help your body acclimate to the added weight. It will also help identify any issues you might have with your pack.
  2. Training Once a Week: One long hike a week is insufficient to prepare your body for continuous movement over 8-10 days.
  3. Overtraining Too Close to Departure: Panic training is not the way to go. It can lead to injuries and fatigue. Aim for slow, consistent progress.

While I did not include stretching and foam rolling as part of the training plan, it is a great way to reduce the risk of injury and aid in muscle recovery.

Read Next: 3-Day Zermatt, Switzerland Itinerary

Frequently Asked Questions About Training for the Tour du Mont Blanc

If you have a question that is not answered below, please feel free to post it in the comment section, and I will be happy to answer it.

Do I need to train for the Tour du Mont Blanc?

Yes – while some people might get away without training, the trek will be more enjoyable if it is not so physically strenuous. With multiple days of long ascents and descents, training will help prevent injuries, sore joints, and muscle fatigue.

How many miles per day should I be prepared to hike?

Typically, hikers will cover 7-12 miles per day, depending on how many days they are on the trail. Some days are shorter, at 5-7 miles, while others might be closer to 15 miles. Anticipate an elevation gain between 2,000 and 4,000 feet per day with just as much elevation loss.

How long should you train for the TMB?

The best time to start your physical training for the TMB trail is as soon as you can. Depending on your starting fitness level, a period of anywhere between 3 and 6 months would be a good start. The longer the amount of time you have to prepare, the more gradual your training will be.

What should I do if I don’t have hikes nearby?

While not everyone has access to alpine terrain, there are always places you can train if the ultimate goal is distance and elevation training. Using a stair climber, incline treadmills, or steep hills is still better than nothing. Downhill strength can be built with stair descents, step-ups and downs, or weighted squats.

Can I still hike the TMB if I’m not in excellent shape?

Yes, but consider adding a few rest days into your trip and anticipate taking buses and gondolas when possible. Training will help make the trail more accessible, because let’s be honest, no one is completing a 100-mile trail easily without training.

On the TMB, you will come across trail runners putting in 15-20 mile days, and while it might look easy for them, consider how much training they’ve done.

Is it possible to train for high altitude?

The highest point of the Tour du Mont Blanc hike is the Grand Col Ferret at 8,287 feet (2,532 meters). It is entirely possible that you could experience altitude sickness at higher elevations. Higher altitudes can increase your heart rate without actually increasing the oxygen flow to your body.

I took a breath work class from Recal Travel when I was training for the Salkantay Trek. If your body is not regularly exposed to extreme altitude, this might be a good option for you!

Pack it Up

A key thing for a successful trek around Mount Blanc is physical training. Your training sessions should be purposeful without overexertion, which can lead to injury.

Remember, you’re training so you can fully enjoy your time on the TMB.

This training guide for the Tour du Mont Blanc should provide you with a roadmap to feeling self-assured by the time you reach the Les Houches trailhead.

Have questions about the TMB? Drop them in the comments. I would be happy to help in any way that I can!

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