New Zealand GREAT WALKS Guide
How fit do you need to be for a new zealand great walk?
If you’re planning a New Zealand Great Walk, one of the first questions is how fit you actually need to be. The good news is you don’t need to be an elite athlete—but you do need the right level of preparation. This guide breaks down exactly what’s required, which walks are easier, and how to train for your first multi-day hike.
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Great Walk Fitness Requirements
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Ideally, you should be in good general health and be fit enough to carry approximately a 12-15kg backpack for 5-7 hours across varying terrain. You will need to be able to do this for a minimum of 3 days consecutively and be able to carry everything you need for the hike in and out of the track.
Generally, the fitter you are the more enjoyable your hike will be. But don't worry, you usually have to book a Great Walk months in advance, so you'll have plenty of time to improve your fitness prior to the walk.
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Great How Hard Can a Great Walk Be?
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Some Great Walks are more difficult than others. The Hump Ridge Track has long days at approx. 20 km per day and a challenging climb up to Okaka Lodge. Whilst the Abel Tasman is great for beginner hikers with flatter terrain and an ability to shorten days according to fitness levels. Choosing the right Great Walk for your abilities is as important as preparing and training for one.
New Zealand's unpredictable weather can significantly increase the difficulty of the hike​ with strong winds or inclement weather making hiking slower and more challenging. It's important to be prepared, have suitable clothing, check the weather, and adjust your plans if needed.
GET HIKEREADY
Unsure if you are fit enough? No problem, you have months to get ready or choose options for smaller day walks or assisted guided walks.
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If you exercise regularly 3 or more times per week and can walk 10km pretty easily you may not need to do a lot of training. However, for the longer Great Walks (Paparoa, Heaphy, and definitely the Hump Ridge) you may wish to ramp up your walking, particularly hill walking, in the weeks leading up to the walk.
If you do not regularly exercise, think about increasing your overall fitness in the 8-12 weeks leading up the Great Walk. Ensure you are walking for an hour or more at least 3 to 4 times per week in the footwear you intend to hike in. Hill walking is highly recommended and a great way to improve your cardiovascular fitness and leg strength. Consider completing some weight training to strengthen your legs and improve balance. The simplest and best way to train for a Great Walk is to add some weight into your backpack and carry this around on your weekly walks to mimic your upcoming hike.
Get Hike Ready
DOC Walking Guides
The Department of Conservation (DOC) provides a rough estimate of how long each day or section of the trail will take the average hiker. However, the is just a guide and will be different depending on your abilities, the track conditions, and the weather. We have found the times to be conservative and often you may be quicker, but not always. If you are like us and prefer to spend the whole day soaking up the trail, stopping for photos, breaks, and a swim here and there then the times are about spot on. If you are a little slower make sure you head off early, take your time, and enjoy the track. Everyone hikes differently, so you do you boo. Just know your limits, listen to the advice from DOC, and consider the weather before you head off.
Unsure About Your Fitness?
If you're unsure about your fitness or missed out on hut/campsites bookings, consider an easier Great Walk like the Abel Tasman or Rakiura Tracks. Some sections of the Great Walks can also be completed as shorter day walks, and you still get to experience some beautiful NZ scenery. Just remember to prepare properly and ensure you take appropriate clothing, food, and water, in case the unexpected happens.
Alternatively, consider a Guided Walk. The guided walks (depending on the Great Walk and company) may offer some of the following: private lodges, hot showers, catered meals and experienced guides. Not all Great Walks offer alternative lodging due to their remote locations and you may still need to stay in the DOC huts with self-guided hikers. Guided walks will usually organize most transport and food. All you have to carry is a smaller pack of clothes and water each day making the Great Walk more accessible and achievable for everyone. They do come at a significantly greater cost but perhaps worth it for a bit of help and luxury on the trail.
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There are also options on some Great Walks to make hiking easier by using alternative accommodation or bag transport options. Check out each individual Great Walk above for more information.