How Fit Do You Need to Be to Walk a Great Walk in New Zealand?

If you’ve just booked a Great Walk in New Zealand — or are thinking about it — one of the first questions that probably comes to mind is: “How fit do I need to be to actually finish this?”

It’s a fair question. The photos make it look magical: boardwalks through native bush, alpine views, swing bridges, waterfalls. But what they don’t show you is the uphill grinds, the long days on your feet, and the occasional moment of “why did I think this was a good idea?”

The good news is you don’t need to be an elite athlete to complete a Great Walk. But you do need to be reasonably prepared — physically and mentally — especially if it’s your first time tramping (that’s “hiking” in Kiwi speak).

This guide breaks down exactly what kind of fitness you’ll need, what you can expect from each of the Great Walks, and how to train for them — even if your current exercise routine is limited to walking to the fridge.

What Are the Great Walks?

The Great Walks are eleven of New Zealand’s premier multi-day tracks managed by the Department of Conservation (DOC). They’re incredibly scenic and popular with both locals and international visitors. The hikes are great for first time multi-day hikers as the tracks are well maintained and during the Great Walks season have Rangers stationed along the track. Each walk varies in length, difficulty, terrain, and remoteness — but they all involve carrying your gear, walking long distances, and staying in backcountry huts or campsites.

Some of these walks are beginner-friendly; others require a higher level of fitness and experience. So how do you know where you fit in?

What Kind of Fitness Do You Actually Need?

Baseline Fitness Requirements

For most Great Walks, you need to be able to:

• Walk 10–20 km per day for 3–5 day

• Carry a backpack weighing 10–14 kg

• Handle uneven ground, stairs, mud, and stream crossings

• Go uphill (sometimes steeply) and downhill for extended periods

• Recover overnight and do it again the next day

  
  

If you can comfortably walk for 3–4 hours on varied terrain, you’re likely fit enough for the easier Great Walks. For the more demanding tracks, aim to build up to walking 5–7 hours with some elevation gain.

Everyday Fitness Comparisons

Not sure where you stand? These comparisons might help:

• If you regularly go for long walks (60+ minutes), even around your neighbourhood, you’re halfway there.

• If you’ve done full-day hikes before (10–20 km with some elevation), you're likely ready for most walks.

• If you can climb a few flights of stairs without stopping for a breather, you can handle the uphills.

• If the idea of walking with a heavy backpack doing all of the above sounds impossible, some training is needed.

Our crew have a good general level of fitness, exercising every week and whilst we always had good intentions often did not train a lot for most of the Great Walks. However, the Paparoa and Hump Ridge Great Walks are longer with 20km+ days so we all amped up our walking in the weeks leading up.

Fitness Levels by Track: Which Great Walks Are Easier?

While all Great Walks are manageable with preparation, some are definitely easier than others. Here’s a breakdown of the walks, grouped by general difficulty:

🟢 Easier Great Walks (Beginner-Friendly)

Abel Tasman Coastal Track

• Distance: 60 km (3–5 days)

• Elevation: Minimal

• Track type: Well-formed coastal path

• Fitness needed: Low to moderate

• Why it’s easier: Gentle terrain, shorter walking days, lots of sun and swimming opportunities. You can even use water taxis to skip sections or pack drop.

  
  

Whanganui Journey (Note: not technically a walk)

• Distance: 145 km (5 days by canoe)

• Fitness needed: Upper body strength and endurance

• Why it’s easier (or harder): No walking but paddling for hours daily can still be physically demanding in different ways. Not suitable for non-swimmers or those uncomfortable with boats.

  
  

Rakiura Track

• Distance: 32 km (2–3 days)

• Elevation: Minimal

• Track type: Well-formed path with some muddy sections

• Fitness needed: Low to moderate

• Why it’s easier: Gentle terrain, shorter walking days, lots of swimming opportunities. Long muddy sections may slow you down.

🟡 Moderate Great Walks (Some Experience Recommended)

Lake Waikaremoana Track

• Distance: 46 km (3–4 days)

• Elevation: Moderate climbs

• Fitness needed: Moderate

• What to expect: Muddy sections, some steep climbs, but also peaceful forest and lake views. Manageable for most people who walk regularly and have a bit of hill fitness.

  
  

Tongariro Northern Circuit

• Distance: 43 km (3–4 days)

• Elevation: High, with steep ascents/descents

• Fitness needed: Moderate

• What to expect: Includes the popular (and demanding) Tongariro Alpine Crossing. Requires good stamina and confidence in changeable alpine weather.

Routeburn Track

• Distance: 33 km (2–3 days)

• Elevation: Steep sections and alpine exposure

• Fitness needed: Moderate

• What to expect: Shorter, but still involves a lot of uphill. The exposed alpine terrain means the weather can shift quickly — good gear and fitness are important.

🔴 More Challenging Great Walks (Train Before You Go)

Heaphy Track

• Distance: 78.4 km (4-6 days)

• Elevation: Steady climbs needed to Perry Saddle or James Mackay hut depending on direction walked

• Fitness needed: High

• Why it’s challenging: The longest of the Great Walks meaning long days and carrying extra weight with more food/gear. Some big climbs and undulating terrain.

  
  

Hump Ridge Track

• Distance: 62 km (3 days)

• Elevation: Significant climb on Day 1 to Okaka Lodge

• Fitness needed: High

• Why it’s challenging: Big climbs and descents, long days. The track is not as well defined, and some scrambling is required. There are lots and lots of stairs to test your endurance and knees.

Kepler Track

• Distance: 60 km (3–4 days)

• Elevation: Significant climb on Day 1 and then to the ridgeline

• Fitness needed: High

• Why it’s challenging: Big climbs and a very exposed alpine section. If the wind is blowing hard, you’ll want strong legs and endurance.

  
  

Milford Track

• Distance: 53.5 km (4 days)

• Elevation: Major climb over Mackinnon Pass

• Fitness needed: Moderate to high

• What makes it tough: Remote location, long second day, and unpredictable weather. Worth it for the scenery but come prepared.

  
  

Paparoa Track

• Distance: 55 km (2–3 days)

• Elevation: Long and steady climb to Moonlight Tops Hut.

• Fitness needed: High

• Why it’s demanding: Remote and rugged terrain with a long climb to Moonlight Tops Hut. You can halve Day 1 by staying at Ces Clark Hut. Challenging if you're not used to long days and is exposed to the weather from the Tasman Sea.

How to Train for a Great Walk

If you're reading this and thinking, “I’m not there yet” — don’t stress. You don’t need to hire a personal trainer. But you do need to build up your fitness and walking endurance over time. Generally, you will have to book a Great Walk months in advance to get hut/campsite bookings as they are very popular, so you have plenty of time to get ready.

Here’s how:

1. Start Walking Regularly

• Aim for 3–4 walks per week.

• Start with 30 minutes and build up to 2–3 hour sessions.

• Include hills, gravel paths, and uneven terrain.

2. Practice With a Pack

• Start walking with a daypack, then slowly increase the weight to 8–12 kg (similar to what you’ll carry).

• Try at least one or two full-day walks with your tramping pack before your trip.

3. Strength and Core Work

• Add some simple bodyweight exercises: squats, lunges, and planks.

• Strength helps with stability and reduces the risk of injury on the track.

4. Build Recovery Time

• Your body needs to recover overnight and keep going the next day.

• Do back-to-back walks (Saturday + Sunday) as part of training to simulate multi-day conditions.

5. Break in Your Boots

• Wear your tramping boots and socks on all training walks.

• Avoid the classic mistake of wearing new footwear on Day One of your hike.

Final Tips for First-Time Trampers

• Start with an easier Great Walk if you’ve never done a multi-day tramp before. Abel Tasman, Rakiura, and Lake Waikaremoana are great options.

• Check the track profile and daily distances. It’s not just about how many kilometres — elevation matters more than most people expect.

• Weather adds difficulty. Rain, cold, and wind can double the effort. Be prepared with proper clothing and gear.

• Don’t overpack. A heavy pack can turn a moderate walk into a slog. Be selective with what you bring.

• Build up gradually. Give yourself 6–12 weeks to train, depending on your starting point.

Conclusion: You Don’t Need to Be Super Fit — Just Trail Ready

Great Walks are designed to be accessible — but that doesn’t mean they’re easy. You’ll enjoy them a lot more if you prepare properly and have a basic level of endurance, strength, and comfort walking long distances with a pack.

The good news? Fitness is buildable. Start walking, train smart, and give yourself time to get used to the idea of uphill climbs, uneven terrain, and the occasional blister. You’ll not only smash the Great Walk — you’ll enjoy it.