Why training matters
Most people underestimate Rinjani. They see the photos of the crater lake, read that it takes two days, and assume it is a long but manageable hike. Then they arrive on the mountain and discover that 2,600 metres of vertical gain on loose volcanic rock in tropical heat is genuinely hard.
We are not saying this to put you off. We are saying it because the trekkers who prepare properly are the ones who enjoy the experience. Exhaustion turns a magnificent mountain into an ordeal. Fitness turns it into an adventure.
Six weeks of consistent training is enough for most people to be ready for the crater rim. Eight to ten weeks is better if your goal is the summit. Start now.
Week 1–2: Build your base
If you are not currently active, the first two weeks are about establishing a daily habit. The goal is not to get fit in a week — it is to wake your body up and start building the aerobic base you need.
- Daily walks. 30–45 minutes of brisk walking every day. Include hills wherever possible.
- Stair climbing, 3x per week. Find a stairwell, a stadium, or a multi-storey car park. Walk up and down for 20–30 minutes continuously.
- Stretching. Hip flexors, quads, hamstrings, and calves. These are the muscles that will complain first on descent.
Do not do too much too soon. Consistency over two weeks matters more than intensity. If you are already active, treat this as a warm-up phase and move faster through it.
Week 3–4: Increase the load
Now start making sessions harder. The mountain does not get easier on day two — your training should not either.
- Loaded pack hikes. Put 6–8kg in a backpack and go for a 1.5–2 hour hike on uneven terrain. Do this once a week minimum.
- Longer cardio sessions. Aim for 45–60 minutes of sustained effort — uphill walking, cycling, rowing, or running. Your heart rate should be elevated but not maxed out.
- Stair climbing with weight. Add a loaded pack to your stair sessions.
- Strength work, 2x per week. Squats, lunges, step-ups, and single-leg deadlifts. These protect your knees on the long descents.
Week 5–6: Peak and prepare
This is where you put it together. You want back-to-back effort days — simulating the two consecutive days of trekking.
- Back-to-back long hikes. Saturday and Sunday, 3–4 hours each, with a loaded pack. If you can find a hilly trail, even better.
- Morning sessions. Wake up early and train before breakfast at least twice this week. The summit push starts at 2am — your body needs to know how to work in the early hours.
- Cut back on new things. No new exercises or distances this week. You are maintaining fitness and letting your body consolidate.
Strength training essentials
Cardio gets you up. Strength gets you down. The descent from the crater rim to the lake is long and steep and will punish unprepared knees. These exercises help:
- Squats and wall sits — general leg strength
- Reverse lunges — quad strength for steep descents
- Step-ups on a box or bench — direct simulation of the climbing motion
- Single-leg calf raises — ankle stability on uneven terrain
- Plank and dead bug — core stability under a loaded pack
Test your gear before you go
Use your training sessions to test your kit. Rinjani is the wrong place to discover that your boots give you blisters or your rain jacket does not breathe. During your loaded hikes:
- Wear the boots you will use on the trek — break them in properly
- Test your headlamp (you will need it for the 2am summit push)
- Test your rain jacket in rain if you can
For a full kit list, see our complete Rinjani packing list.
The week before — taper and rest
The week before your trek, cut your training volume by half. Keep doing short sessions to stay loose, but do not try to squeeze in a final big effort. Your fitness is set — what you need now is rest.
Focus on sleep, hydration, and eating well. Arrive in Lombok rested, not depleted.
Ready to climb?
Talk to Zainal directly. No middlemen, no booking fees. Just a straightforward conversation about dates, fitness, and which route suits you best.