Carstensz Pyramid

Visas

You can secure a normal Indonesia tourist visa upon arrival in Indonesia for a maximum visit of 30 days.

Vaccinations

No immunizations are currently required. However, we suggest you chat to your local Travel Clinic for their recommendations.

This training information is intended as a guideline and should be used as such. If you are unsure about anything, please chat to us!

Most importantly, before you embark on any exercise program, please consult your doctor or exercise physiologist to make sure that you are ready for the increased workload.

A focused training program should begin 3 – 4 months before the trip, but working on your base fitness before that is important as it lays a good foundation for the harder work that will follow.

Physical Conditioning

Climbing big mountains requires cardiovascular endurance (via aerobic training), strength endurance (through strength conditioning) and climbing-specific training (i.e. hiking with a pack).

Being in strong physical shape is one of the most important aspects for a successful trek. You should be planning to progressively increase your aerobic training and speed of weekly training hikes to give you climbing-specific conditioning that cannot be matched by any other sort of training.

Cardiovascular Conditioning

Suggested activities include running, cycling, mountain biking, swimming, walking on an inclined treadmill, doing stair stepping or stepmill training, trail running, walking up and down hills, or participating in step aerobic classes.

When first beginning a cardiovascular training program, begin with three workouts (i.e. Monday, Wednesday and Friday) of 30 minutes of sustained activity at a moderate intensity, and build up to 4-5 aerobic sessions of sustained effort for at least 45 – 60 minutes (taking Wednesday and Sunday as rest days, for example).

Be sure to include a 5-10 minute gentle warm-up before working at your target heart rate for the day. For most workouts, choose a level of exertion that allows you to connect a few words together in a phrase, but leaves you feeling comfortably tired at the end of the workout.

Remember to cool down with 5-10 minutes of appropriate stretching of the muscles you used most in your activity, including lower back, calves, hamstrings, hips and quadriceps.

Strength Conditioning

Training with weights, backpacks and gym machines will help you build overall strength, particularly in the lower back, abdominals, upper back, shoulders and legs. Developing strength in your upper back and shoulders will help with carrying a pack and using trekking poles.

The calves, hips, quads, hamstrings and glutes are all involved in ascending and descending steep sections and scree slopes, which will be encountered on Carstensz Pyramid.

Before embarking on any weight training, please consult with a qualified gym instructor so that you are well briefed in terms of using the equipment. Most important in strength training is to be sure that you maintain proper form at all times in order to prevent injury or strain.

Climbing Conditioning

This involves hiking steep outdoor trails, going up and down stairs or training on an inclined treadmill. In the months leading up to the expedition, it is important to do some long walks in the mountains.

Remember: All of your training is geared towards giving you the strength and endurance to summit Carstensz Pyramid and successfully get back down again.