Kokoda Track Training, the facts behind its demand

30 Dec 2025 4:52 PM

Over more than 30 years on the Kokoda Track, and drawing on our formal qualifications as Exercise Physiologists, we have closely observed the physical, psychological, and metabolic demands placed on trekkers. These long-term observations, combined with established exercise science, have enabled us to develop a highly effective training method that prepares people not only for the extreme challenge of Kokoda, but for lifelong fitness, resilience, and wellbeing.

Kokoda as a Goal That Drives Change

The Kokoda Track is more than a trek—it is a clear, meaningful goal that motivates people to get fit, lose weight, and build mental strength. When individuals train with a purpose, adherence improves, consistency increases, and results follow. Kokoda provides a powerful “why” that transforms training from obligation into commitment.

Our Findings from the Track

Across many trekkers, we observed that the average weight loss on the Kokoda Track is approximately 5 kg, with larger individuals typically losing more. Almost universally, trekkers reported a suppressed appetite, driven by heat, humidity, and sustained exertion. Sleep quality was often compromised, while the physical workload,,,climbing steep jungle terrain while carrying water and equipment….was immense.

Daily walking durations ranged from 7 to 11 hours, resulting in an average energy expenditure of approximately 4,200 kcal per day, with the first day often approaching 6,000 kcal per person. To put this into perspective:

• General health guidelines recommend expending ~150 kcal per day (around 30 minutes of walking).
• A hard one-hour gym session may expend ~600 kcal.
• Kokoda demands energy outputs comparable to Tour de France cyclists, who average around 6,000 kcal per day for 21 consecutive days.

As it takes approximately 9,000 kcal to lose 1 kg of body fat, the Kokoda Track effectively requires burning around 1 kg of fat every two days. Combined with reduced appetite, this explains how a 5 kg weight loss over nine days is not only possible but common. These findings clearly demonstrate that preparation for Kokoda cannot be underestimated—very high levels of conditioning are essential.

The Training Method We Developed

In response to these demands, we designed a walking-based interval training method that mirrors the physiological and psychological requirements of the track. This approach is grounded in both our Kokoda findings and published research and has proven exceptionally successful for people of all fitness levels.

The method uses interval walking, alternating:

• Three minutes of fast walking
• Three minutes of slow walking

for a total of 30 minutes or more per session.

When performed consistently, this method:

• Increases aerobic capacity
• Improves posture and gait
• Builds mental focus and mindfulness
• Enhances overall calm, confidence, and wellbeing

Research Foundation

This approach aligns with a landmark 2007 study published in Mayo Clinic Proceedings by Japanese researchers Hiroshi Nose and Shizue Masuki. In the study, 246 adults (average age 63) were divided into three groups over five months:

1. No structured walking
2. Continuous moderate walking (8,000+ steps/day)
3. High-intensity interval walking (three minutes slow, three minutes fast)

The interval walking group achieved the greatest improvements, including:

• Superior gains in aerobic fitness
• Reduced blood pressure
• Increased leg strength

The researchers concluded that high-intensity interval walking may protect against age-related declines in aerobic capacity and muscle strength, while also helping manage blood pressure.

Accessible, Safe, and Effective

This walking method is:

• Suitable for all fitness levels
• Ideal for older adults
• Highly effective for those recovering from injury
• Low-impact, yet highly demanding when done correctly

How to Do the Method

1. Slow walk for three minutes
   • 40–50% max heart rate
   • RPE 3/10
   • Comfortable conversation pace
2. Fast walk for three minutes
   • 70–85% max heart rate
   • RPE 6–8/10
   • Talking becomes challenging
3. Repeat 4–5 cycles
   • Total time: 30 minutes or more

By combining clear goal-setting (Kokoda), exercise physiology, and three decades of real-world data, we have created a preparation system that delivers exceptional results—physically, mentally, and emotionally—long before trekkers ever set foot on the track.