By Glenn Azar
Founder of Adventure Professionals | 95 Kokoda Treks | 17 Everest Base Camp Expeditions

When people think about trekking the Kokoda Track or making the pilgrimage to Everest Base Camp (EBC), one of the most common questions I get asked is: “Which one is harder?” The truth? They’re both challenging—but in very different ways.

With 95 Kokoda crossings under my belt and 17 journeys into Everest Base Camp—plus having supported my daughter Alyssa as she became the youngest Australian to summit Mount Everest (twice!)—I’ve developed a deep understanding of the fitness and mindset needed for both treks.

Let’s break it down.

The Physical Demands: Kokoda vs Everest Base Camp

Kokoda Track: Jungle Warfare Training Ground

Kokoda is physically tougher. It’s raw, rugged, and unrelenting. You’re dealing with:

• Constant elevation changes (no flat sections!)

• Slippery, muddy jungle trails

• High humidity and heat

• Long days under load—often 6 to 10 hours of trekking per day

Kokoda is not about altitude; it’s about grit, leg strength, and endurance. You’ll need strong hips, knees, and a resilient mindset to handle the mental and physical drain of day after day in tropical conditions.

Everest Base Camp: The Altitude Factor

While the trail to Everest Base Camp is more defined and the terrain not as steep or technical as Kokoda, the real challenge is altitude. At over 5,300m above sea level, your body moves slower, recovery is reduced, and oxygen is scarce.

You’re walking slower—but your heart is working harder. Headaches, fatigue, shortness of breath and sleep disruption are common symptoms. You can’t out-train altitude, but you can increase your fitness buffer to give your body the best chance of adapting.

How to Train for Both: One Program, Two Worlds

This is exactly why we designed our 8-Week Kokoda Fitness Program: to prepare you for the intensity (Kokoda) but it’s also very useful in preparing you for the endurance with altitude (Everest Base Camp).

The program focuses on:

• Lower body strength and stability (hills, lunges, step-ups, etc.)

• Core conditioning to keep your pack manageable

• Cardio endurance (hiking, rucking, stair climbs, interval work)

• Mobility and recovery, reducing injury risk

• Mental resilience, because trekking is as much a mindset game as it is physical

Whether you’re trekking in the steamy jungles of PNG or thin air of the Himalayas, this program builds the kind of robust, all-round fitness both adventures demand.

Sample Training: Your First Two Weeks

Here’s a sneak peek at how we structure your training inside the 8-week program. We blend strength, endurance, and adventure-specific conditioning into every week.

Week 1

Week 2

✅ Each week builds on the last—progressively increasing pack weight, duration, and intensity.
✅ All sessions are flexible around your schedule and abilities.
✅ The program includes warm-ups, cooldowns, and mindset prompts to sharpen your mental edge.

The Bottom Line: Different Battles, Same Warrior Spirit

If you want to challenge yourself physically, mentally, and emotionally—do Kokoda.

If you want to experience the grandeur of the Himalayas and the majesty of Everest—trek to Base Camp.

If you want to test your limits, grow as a person, and walk in the footsteps of history—do both.

Just don’t underestimate either trek. Respect the process. Train properly. Prepare with intention. And trust the guidance of those who have walked the path many times before.

Ready to Train?

Join our 8-Week Kokoda Fitness Program—designed by professionals who’ve lived and breathed these trails. Whether you’re training for Kokoda, Everest Base Camp, or another epic adventure, this program will build the body and mind you need to succeed.

👉 Explore the Fitness Program
👉 Upcoming Kokoda & Everest Dates

Adventure is the ultimate teacher. Let it change you.