Via Ferrata and Scrambling

12-week starter plan

Build hill fitness, then do a guided day.

1. Week 12 sessions: hill walking or stair climbing for 45 minutes, plus a guided route at the end
2. Week 22 sessions: hill walking or stair climbing for 49 minutes, plus a guided route at the end
3. Week 32 sessions: hill walking or stair climbing for 53 minutes, plus a guided route at the end
4. Week 42 sessions: hill walking or stair climbing for 53 minutes, plus a guided route at the end
5. Week 53 sessions: hill walking or stair climbing for 57 minutes, plus a guided route at the end
6. Week 63 sessions: hill walking or stair climbing for 61 minutes, plus a guided route at the end
7. Week 73 sessions: hill walking or stair climbing for 65 minutes, plus a guided route at the end
8. Week 83 sessions: hill walking or stair climbing for 65 minutes, plus a guided route at the end
9. Week 93 sessions: hill walking or stair climbing for 69 minutes, plus a guided route at the end
10. Week 103 sessions: hill walking or stair climbing for 73 minutes, plus a guided route at the end
11. Week 113 sessions: hill walking or stair climbing for 77 minutes, plus a guided route at the end
12. Week 123 sessions: hill walking or stair climbing for 77 minutes, plus a guided route at the end

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 6.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• Harness, lanyard and helmet (hire or about £80 to £150)
• Boots
• A guide (about £60 to £120)

Frequently asked questions