Can you climb Gunung Kinabalu without any training? Depends on your fitness level.
I’m 50 with decent fitness from CrossFit and climbing Gunung Kinabalu was tough. Susah jugak tau!
The first day was a 5-hour hike from Timpohon Gate at 1,800m to Laban Rata at 3,300m.
The second day was a 3.5-hour to the summit at 4,095m. You have to use rope to climb on some steep parts.
Then it was a 2-hour descent back to Laban Rata, and after a bit of rest, a 5-hour descent to Timpohon Gate.
So kalau nak panjat Kinabalu then I suggest you do this training ya.
Strength
Do some lower body weight training. Your legs need to be strong for the climb and the descent. It is a long walk on both days. The step count for me on the first day was 12,000 and on the second day was 36,000!
Endurance
Do cardio workout of your choice. Running ke cycling ke swimming ke. Kena ada good stamina because it is a long hike especially on the second day. Total hours of walking on the second day for me was 10.5 hours!
Intensity
Do high intensity workout. You need to get use to the feeling of your lungs burning. This is what your lungs will feel like at the summit when you are exerting yourself at the high altitude with low oxygen.
When to start the training?
Sekurang-kurangnya 3 bulan sebelum nak panjat Kinabalu
Good luck with the climb!
