THE KILIMANJARO 20 WALKING CLIMB

By James Villepigue

The Mt. Kilimanjaro climb is featured in the Alpha Male Challenge book, as a cardio workout option. It's a lot harder than it looks, so I've written up some sample workouts appropriate for the three fitness levels featured in the book.

Level A

Time Grade Speed
3 minute warmup 5.0 3.0 MPH
3 minute 7.0 3.5 MPH
3 minute 10.0 3.7 MPH
3 minute 12.0 3.8 MPH
3 minute 15.0 4.0 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 15.0, reduce to 10.0 for the 1st min, down to 6.0 for the 2nd min, down to 4.0 for the 3rd min, and down to 3.0 for the 4th and 5th mins.
At the end of the 3rd min at 4.0 mph, reduce the speed down to 3.7 mph for the 1st min, down to 3.5 mph for the 2nd min, down to 3.0 mph for the 3rd min and down to 2.5 mph for the 4th and 5th mins.

Level B

Time Grade Speed
3 minute warmup 2.5 2.5 MPH
3 minute 3.0 3.0 MPH
3 minute 6.0 3.2 MPH
3 minute 8.0 3.5 MPH
3 minute 10.0 3.7 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 10.0, reduce to 8 for the 1st min, down to 6 for the 2nd min, down to 3 for the 3rd min, and down to 2.5 for the 4th and 5th mins.
At the end of the 3rd min at 3.7 mph, bring the speed down to 3.5 mph for the 1st min, down to 3.2 mph for the 2nd min, down to 3.0 mph for the 3rd min, and down to 2.5 mph for the 4th and 5th mins.

Level C

Time Grade Speed
3 minute warmup 1.0 2.0 MPH
3 minute 2.0 2.5 MPH
3 minute 3.0 2.8 MPH
3 minute 4.0 3.0 MPH
3 minute 5.0 3.2 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 5.0, reduce to 4 for the 1st min, down to 3 for the 2nd min, down to 2 for the 3rd min, and down to 1 for the 4th and 5th mins.
At the end of the 3rd min at 3.2 mph, reduce the speed down to 3.0 mph for the 1st min, down to 2.8 mph for the 2nd  min, down to 2.5 mph for the 3rd min and down to 2.0 mph for the 4th and 5th mins.

This high-intensity walking session lasts only 20 minutes, which might not seem like a lot of time. But be forewarned, this type of intense training is extremely challenging and produces amazing results with minimal time! However, if you’re ready to push on for a little while longer, here are two extended variations:

  1. Kilimanjaro 25 Walking Climb: Add 1 minute to the warm-up and to each of the four successive grade/speed raises (each will be 4 minutes long), then finish with the 5 minute cool-down.
  2. Kilimanjaro 30 Walking Climb: Add 2 minutes to the warm-up and to each of the four successive grade/speed raises (each will be 5 minutes long), then finish with the 5 minute cool-down.

We suggest you start off with the Kilimanjaro 20, and once you master Level A then proceed up to the longer variations.