4-Week Training Plan for the 3 Days Lost City Trek

Santos Izaguirre
Feb 12
3 min read

Updated: Jun 14

Preparing for a challenge as exhilarating as the 3 Days Lost City Trek requires more than just enthusiasm—it demands a focused fitness regimen. When I decided to take on the express expedition, I knew my physical preparation was the key to fully enjoying every moment. In this guide, we share our recommended 4-week training plan, along with practical fitness tips and hydration hacks, so you can train like a pro for your jungle journey with The Lost City Expedition.

Week 1: Building the Foundation (Endurance & Mobility) The goal of the first week is to awaken your body and build a solid foundation without overexerting yourself.

Light Cardio (3-4 days/week): Incorporate brisk walking or light jogging for 30-45 minutes to start improving your endurance.
Lower Body Strength (2-3 days/week): Focus on bodyweight exercises like squats, lunges, and, if possible, stair climbing. This will strengthen the muscles you'll use most on the steep trails and the 1,200 stone steps of Ciudad Perdida Colombia.
Flexibility: Dedicate a few minutes after each session to gentle stretches for your legs (hamstrings, quads) and back to improve flexibility and prevent injuries.

Week 2: Increasing Intensity (Strength & Stamina) This week, we ramp up the intensity to better simulate the trek's conditions.

Cardio with Intervals (3 days/week): Increase your sessions to 45-60 minutes. Incorporate intervals: for example, 5 minutes of brisk walking followed by 1-2 minutes of jogging or running.
Weighted Training (2 days/week): It's time to simulate the backpack! Go on your walks or stair climbs with a backpack carrying 5-7 kg (10-15 lbs). This will get your back and shoulders used to the load.
Core Strength: Add exercises like planks to your routine to strengthen your midsection, which is crucial for stability on uneven terrain.
Active Hydration: Start paying close attention to hydration during your workouts. Drink water before, during, and after, and consider trying electrolyte tablets.

Week 3: Trek Simulation (Specific Endurance) This is the toughest week and the most important for simulating the long days of the 3-Day Lost City Trek.

Long Hikes (1-2 days/week): Your goal is to complete at least one long hike of 90 minutes to 2 hours, preferably on a local trail with varied terrain (uphills and downhills). If you don't have trail access, use a treadmill with a variable incline.
Back-to-Back Training: If your schedule allows, try to do two training days in a row (e.g., Saturday and Sunday) to simulate the consecutive days of the trek.
Pace Yourself: Focus on maintaining a steady, consistent effort, not on speed. Learning to manage your energy is one of the keys to success on the expedition.

Week 4: Taper and Recovery The final week is for your body to recover, repair, and store energy for the big challenge.

Reduce Intensity: Cut your workout volume and intensity by about 50%.
Light Activity: Focus on short, gentle walks (20-30 minutes) and full-body stretching routines.
Mental & Logistical Prep: Use this time to check your gear, confirm your packing list.

Balanced Diet: During your training, focus on a diet rich in lean proteins (chicken, fish), complex carbohydrates (quinoa, oats, brown rice), and plenty of fruits and vegetables.
Hydration is Key: Always keep a water bottle with you. A great trick for a homemade electrolyte drink is to mix water with a pinch of salt, a squeeze of lemon or orange, and a bit of honey.
Disclaimer: This is a suggested training plan. Please consult with a doctor or fitness professional before beginning any new exercise regimen.