These trips involve walking for four to five hours per day or cycling for 15-50 km per day at a slow but steady pace. You will need a reasonable level of fitness and good health.

SUGGESTED PREPARATION: 30 minutes of aerobic type exercise (either road cycling or jogging), three times a week for three months leading up to your trip.

These trips involve a combination of what is described in our INTRODUCTORY and MODERATE levels. The emphasis is on introductory activity but including several moderate stages.

SUGGESTED PREPARATION: 45 minutes of aerobic type exercise (road cycling or jogging) three times a week for three months leading up to your trip.

These trips involve walking for up to six hours per day or cycling for up to 65 km per day, at a steady pace. You will need a good level of fitness and be in good health.

SUGGESTED PREPARATION: 45 minutes of aerobic type exercise (road cycling or jogging) three times a week for three months leading up to your trip.

This trip grading involves a combination of what is described in our MODERATE and CHALLENGING levels. The emphasis is on moderate activity but including several challenging stages.

SUGGESTED PREPARATION: 1 hour of aerobic type exercise five times a week for three to six months leading up to your trip. Hill walking with a pack in variable weather conditions or road cycling.

These trips involve walking up to nine hours per day in mountainous terrain with steep ascents and descents, pass crossing & alpine weather conditions, or cycling for up to 80 km per day over undulating terrain, with some steep and sustained hills. You will need an excellent level of fitness, be prepared to carry a daypack weighing up to 8 kg and be completely comfortable in adverse weather conditions.

SUGGESTED PREPARATION: 1 hour of aerobic type exercise five times a week for three to six months leading up to your trip. Hill walking with a pack in variable weather conditions or road cycling.