Paragliding is not a cardiovascular sport. It is not an endurance sport. But a week of active flying — six or seven days of launching, flying, landing, packing, hiking back up and launching again — is more physically demanding than most pilots expect. Pilots who arrive unprepared spend their afternoons stiff on a hotel bed rather than at the debrief. Pilots who do even a basic pre-trip preparation feel the difference by day two.
What Actually Fatigues You on a Flying Week
The hike
At Sesimbra and most coastal sites, launches are above the landing zone. That means after every flight, there is a pack-up and a walk back up. The descent on the coast is typically 100–250 m of elevation, carried as a walk back up after landing. In summer heat this is the primary source of fatigue — not flying itself. Pilots who are comfortable hiking uphill with a 15 kg bag on their back will find the week dramatically more relaxed.
Core and hip flexor load
Sitting in a reclined harness for 3–4 hours activates the hip flexors in a sustained, low-intensity way that produces a specific and predictable soreness by day three. Core engagement during active flying — weight-shifting through thermals, maintaining posture against brake pressure — adds to this. Pilots who do no core work beforehand notice it acutely.
Shoulder and forearm fatigue
Active flying in stronger winds — brakes held against consistent nortada resistance — fatigues the forearms and shoulders over a long session. This is minor for most pilots, but for those who spend a lot of time at a desk and do no upper body movement, day four brings noticeable arm fatigue.
Cumulative mental load
Focus, decision-making and sensory alertness across a full flying week is genuinely tiring. This is separate from physical fatigue and cannot be trained for directly — but physical fitness reduces the total load. A pilot who is not struggling physically has more cognitive bandwidth for the flying.
What to Train in the 6 Weeks Before Your Trip
1. Walking uphill with a weighted pack — 20–30 minutes, 3 times per week. This is the single most specific preparation for a flying week and requires no gym. Find any incline, load a backpack to 10–15 kg, and walk. 2. Hip flexor stretching — spend 3 minutes a day in a low lunge position (each side) in the 2 weeks before the trip. This reduces day-three soreness significantly. 3. Hang from a bar or door frame — 30–60 seconds, once daily. Decompresses the spine after desk work and builds the shoulder endurance needed for brake work. Simple and takes 60 seconds.
What You Do Not Need to Train For
Running, cycling and gym fitness are all useful for general health but not specifically relevant to a flying week. Paragliding does not require aerobic fitness at altitude. Strength training is helpful but not essential. If you can walk uphill for 20 minutes carrying a pack without needing to sit down, you are physically ready for a week at Sesimbra — everything else is a bonus.
Weight does not need to be a concern either. Harnesses are certified to carry pilots from 50 to 130 kg (and beyond, depending on the glider). The equipment available through Behrooz covers this range and more. The one practical consideration for heavier pilots is that the launch-to-landing hike is harder — the uphill pack walks become more relevant, not less.
What to Pack for Recovery
The full packing guide covers this in detail, but the key recovery items to bring are:
- Magnesium supplement or spray — reduces overnight muscle soreness; use it every evening from day one
- Anti-inflammatory gel (ibuprofen gel or equivalent) — for shoulder and forearm soreness on days three to five
- Compression socks — for the flight to Portugal and for evenings after long flying days; significantly reduces leg fatigue
- Good walking shoes with ankle support — separate from your flying footwear; you need something comfortable for the ridge hikes
For pilots interested in the nutrition side of a flying week, the nutrition and recovery guide covers what to eat during and after flying days to keep energy levels consistent across the week.
The Programme That Accounts for Fitness
Behrooz structures the coastal soaring week with progressive days — easier on day one and two as pilots find their rhythm, building to longer sessions by mid-week as energy peaks. There is no pressure to fly every session on every day. If a pilot needs a short session or wants to stay on the ground for a brief rest, that is always an option. The week is coaching, not boot camp.
If you have specific physical concerns — a recent injury, chronic back issues, or uncertainty about whether you are fit enough — message Behrooz before booking. He is straightforward about what is realistic and can adapt the week's structure accordingly.