You need moderate fitness and good leg endurance for Annapurna Base Camp. You do not need elite athlete fitness.
A useful goal is walking five to seven hours comfortably. You should also handle long uphill sections without exhausting yourself. The route has many stone steps and repeated descents. Strong legs and stable knees are important.
Train for six to eight weeks before the trek.
Use brisk walks, hills, stairs, and longer weekend hikes. Add a daypack during the final weeks. Try some back-to-back walking days as well. That prepares your body for repeated effort.
Fitness, however, does not prevent altitude sickness. The CDC says training status does not control that risk. ABC reaches 4,130 m, so the body still needs time to adjust. Good fitness helps you walk.
Good pacing and a safe ascent plan help you manage altitude.
