How Hard Is the Everest Three Passes Trek? Difficulty & Training

How Difficult Is It, Really?

The Everest Three Passes trek is graded strenuous on a scale of Easy - Moderate - Challenging - Strenuous. It is the toughest standard route in the Everest region, harder than the classic Everest Base Camp or Gokyo Lakes treks. This is not a first Himalayan trek, it is best taken on once you already have high-altitude experience.

Four things stack up to make it hard: three high passes, sustained altitude, icy glacier terrain, and the sheer length of the itinerary.

The Hardest Parts

The three high passes

Kongma La (5,535 m), Cho La (5,420 m) and Renjo La (5,360 m) are each crossed in a single long, demanding day with big ascents and descents, often starting before dawn. Kongma La is the highest and one of the toughest days of the whole trek; Cho La is the most technical.

Icy glacier terrain

Cho La crosses a small glacier where the ground is often icy and a misstep is consequential, microspikes are frequently needed and an ice axe helps in snowy conditions. You also traverse the rubble-strewn Ngozumpa Glacier (the longest in Nepal) and the Khumbu Glacier moraine. This is real mountain terrain, not a groomed trail.

Sustained altitude

You spend many nights above 4,000 m and several around or above 5,000 m, topping out at roughly 5,545 m at Kala Patthar and Gokyo Ri, with Kongma La at 5,535 m. There is little relief, the altitude never really lets up for the middle of the trek. See the altitude sickness guide.

The length

At 18-21 days this is a long trek that calls for steady stamina rather than one big effort. Walking 6-9 hours a day on rough ground for two-plus weeks wears people down, especially the back-to-back pass days.

Weather exposure

The passes are high and exposed and must only be crossed in settled weather. Conditions can change fast, and a bad-weather day may mean waiting or reversing, see the best time guide.

How Fit Do You Need to Be?

You do not need to be a mountaineer, but you do need to be fit and experienced. Previous high-altitude trekking (ideally around 5,000 m, such as EBC or Annapurna Base Camp) is strongly recommended, and some comfort on snow and ice is a real advantage.

• Comfortably walk 6-9 hours on consecutive days on rough mountain trails, for two-plus weeks.
• Handle long, steep ascents and descents at altitude without losing form.
• Be steady on your feet over boulders, moraine and short icy sections with microspikes.
• Have a strong cardio base, effort at 5,000 m-plus is far harder than at sea level.

This is not a trek for beginners. If it is your first Himalayan walk, do Everest Base Camp or a Gokyo trek first and build up to the full circuit.

A Training Plan

Train for at least 2-3 months before the trek, focusing on endurance and hill fitness with a loaded pack:

• Train downhill, not just up. The long descents off each pass punish the knees, trekking poles help.
• Break in your boots and practise walking in microspikes before the trek.
• Get high altitude experience beforehand if you can, it is the best preparation of all.