Training for the Tour du Mont Blanc: Your Action Plan to Crush It

Training for the Tour du Mont Blanc? Heck yes! Whether you’re gearing up for epic alpine views, the thrill of conquering cols, or just want to feel strong, confident and not like you’re dying halfway up a climb—this is where your TMB prep adventure begins.

We’re talking real plans, legit research, and friendly nudges to get your legs (and lungs) ready. You’ll learn exactly how to train in phases, how to train if your nearest mountain is a parking garage, how to save your knees, and how to make your hike feel easier with smart hacks like luggage transfer.

🎁 Grab your FREE 6-week hiking workout plan

🚶‍♀️ Book our TMB Self-Guided tour – it includes a free personalized training for the Tour du Mont Blanc plan worth €300, tailored to your itinerary, fitness, and even includes flatland training + knee-saving tweaks. (Yes, really.)

What Are You Actually Training For?

Before we get into Tour du Mont Blanc preparation, let’s look at what you’re up against (in the best way possible):

The TMB is a beast—in the most beautiful way.

• It’s 170 km (106 mi) of pure mountain magic.

• You’ll tackle around 10,000 m (32,808 ft) of elevation gain (and descent, because what goes up… you know the rest).

• Most days? You’ll be climbing 800–1,200 m (2,625–3,937 ft). Yup, it’s no Sunday stroll.

• Want to spice it up with the high variants? Epic views and steeper trails await at places like Fenêtre d’Arpette (2,665 m / 8,743 ft).

Pro Tip: If you’re concerned about the difficulty of the tour, get luggage transfer – it’s a game-changer! Less weight = more joy and much easier hiking.

Here’s our full guide to luggage transfer on the TMB + our TMB Packing List to get your gear dialed in and pack weight down.

12-Week Training Plan for the Tour du Mont Blanc

This isn’t about punishment. It’s about showing up consistently and building the strength and endurance to soak up every moment of the TMB without turning into a puddle of exhaustion.

💪 2 strength sessions every week—non-negotiable. Think step-ups, split squats, and other glute-loving moves. Your knees will thank you.

Weeks 1–4: Base Building

What to do:

• 1 hike a week
  
• 2 cardio sessions (walking on incline, stairs, cycling, rowing, treadmill at 10–15%)
  
• 2 strength sessions focused on hiking muscles
  

Targets by Week 4:

• Hike 3–4 hours with 400–700 m (1,312–2,297 ft) gain
  
• 1 cardio session at incline for 45–60 mins (hands off the rails!)

Weeks 5–8: Time to Build

What to do:

• 2 hikes per week
  
• 1 cardio session back-to-back with a hike
  
• 1 extra cardio on a separate day
  
• 2 strength sessions, now with more downhill work
  

Targets by Week 8:

• Long hike: 5–7 hours with 800–1,000 m (2,625–3,281 ft) gain
  
• Practice with poles + downhill technique
  

Weeks 9–11: Peak Phase

What to do:

• 2 back-to-back hikes
  
• 1 cardio session on top for 3 back-to-back training days
  
• An additional cardio session
  
• 2 strength sessions (building on the weights or reps you’ve previously done )
  

Goal: At least one day with 1,200–1,300 m (3,937–4,265 ft) of gain + full gear dress rehearsal

Week 12: Taper Time

• Cut volume by 40–60%
• Carb up, sleep more, stretch gently
• Keep moving but stay chill

 Book your TMB tour with Monkeys and Mountains Hiking Tours and get a free custom training for the Tour du Mont Blanc  plan worth €300.

It’s built around your itinerary, fitness level, and goals – whether that’s crushing cols or not crying on descents. Includes flatland workarounds + knee-friendly progressions if you need them.

Only Got 6 Weeks? No Problem

Maybe you just discovered the Tour du Mont Blanc and went, “OMG, I have to do this.” No stress – we’ve got a fast-track version that’ll still get you ready  (if you stay consistent and are already in decent shape, working out regularly).

Each Week:

• 1 hike
  
• 2 strength sessions
  
• 2 cardio sessions (incline, stairs)
  

By Week 5: Add a back-to-back hike to simulate that sweet TMB fatigue
By Week 6: Aim for 5–6 hours with 800–1,000 m of gain

Use our FREE 6-week workout plan to start now and get a customized plan for you.

Or better yet, book your TMB tour with Monkeys and Mountains Hiking Tours and you’ll get a much more detailed custom training for the Tour du Mont Blanc plan adapted to your route, fitness level, terrain where you live and addresses any concerns or fears that you may have.

Training for the Tour du Mont Blanc on Flat Terrain

No hills? No worries. Here’s how to fake it ‘til you hike it:

🟢 Treadmill at 10–15% for 40–90 minutes (no rail grabbing!)
🟢 Stadium stairs with controlled descents
🟢 Step-up ladders (300–800 reps, vary height)
🟢 Weighted pack walks (start light, build slowly)
🟢 Repeat overpasses, bridges, or any incline with poles
🟢 Try to hit outdoor trails 1–2x/month for footwork + ankles

Save Your Knees + Hike Like a Pro

Your Tour du Mont Blanc preparation isn’t complete without dialling in knee protection + pole technique:

Strength for knee health:

• Spanish squats
  
• Eccentric step-downs
  
• Split squats
  
• Hip bands
  
• Core carries
  

Downhill tips:

• Shorter steps
  
• Feet under hips
  
• Bent knees + engaged poles
  

Use Trekking poles 

• Trekking poles reduce knee forces by 12–25% on descents according to the National Library of Medicine.
  
• They shift effort to upper body without feeling harder
  
• They protect your joints on long days (thank you, science!)
  
  

Start practicing now so your poles feel like extensions of your arms come Day 1.

“Am I Fit Enough for the TMB?”

YES. You’re here, which is a great first step. If you train properly, you’ve got this.

🗓️ 6–7 Day Tours: Be ready for 6 hours of movement + up to 1,300 m ascent
🗓️ 10-Day Tours: Up to 8 hours per day, + up to 1,300 m ascent  ⏱️ That’s moving time only – breaks not included

Packing + Luggage Transfer: Your Secret Weapon

Without luggage transfer:

• Base weight: 5.5–7.5 kg (12–16.5 lb)
  
• Add 2L water + snacks = 8–9.5 kg (18–21 lb)
  

 With luggage transfer:
Daypack only: 5–8 kg (11–18 lb)
✅ You’ll feel lighter and recover faster!

 If you want to make the TMB easier, learn more about luggage transfer.

Ready to Get Serious? We’ve Got You.

Book our TMB Self-Guided tour and get a free €300 personalized training for the Tour du Mont Blan plan made just for you. No cookie-cutter nonsense—just what you need to feel strong and confident.

Get started today with the FREE 6-week plan.

FAQs for Tour du Mont Blanc Preparation

Training for the Tour du Mont Blanc Starts Today

Get moving, keep showing up, and let us take care of the planning. Your Tour du Mont Blanc journey starts with one step. Let’s make it a strong one.

👉 Book your Tour du Mont Blanc Self-Guided tour
📥 Download your FREE 6-week plan
🎒 Check the TMB Packing List
📦 Read our luggage transfer guide