Annapurna Circuit Trek Elevation: The Complete 2026 Guide

Gate Two: 4,000m, where your body starts working overtime

Manang, at 3,540m, is the last major village before the trail pushes into serious altitude, and it is also where your itinerary is built around rest rather than distance. From here to Yak Kharka (4,050m) and Thorong Phedi or High Camp (4,540m), you are climbing roughly 1,900 vertical meters over just two to three days, and this is where the risk of Acute Mountain Sickness rises sharply. Oxygen at this range is noticeably thinner, every uphill step takes more effort, and this is the stretch where your acclimatization choices in Manang either pay off or catch up with you.

Gate Three: 5,416m, Thorong La itself

This is the roof of the circuit. At 5,416m, the air holds around half the oxygen you would get at sea level, so even moderate effort feels heavy. Most experienced guides recommend leaving Thorong Phedi or High Camp between 3:00am and 5:00am, for three reasons: winds pick up dangerously in the afternoon, cloud and snow move in fast after midday, and an early start builds in a safety buffer if you move slowly or start showing AMS symptoms. Expect four to six hours up to the pass and another two to three hours down to Muktinath, with about 850m of climbing followed by roughly 1,650m of descent, making this the longest and most demanding day of the entire trek.

Manang: The Day Most Trekkers Are Tempted to Skip

Manang deserves its own mention because skipping the rest day here is one of the most common and most avoidable mistakes on the Annapurna Circuit. Above 3,500m your body needs time to consolidate the acclimatization it has been building since Besisahar, and one rest day is the minimum, with two recommended if you have no previous experience above 3,000m.

The most effective way to spend that day is an active acclimatization hike rather than sitting still. Climbing to Ice Lake at 4,600m, roughly 1,100m above Manang, and returning to sleep at the lower elevation puts the climb high, sleep low principle into practice and encourages your body to produce more red blood cells during the rest itself. Gangapurna Lake at 3,900m is a shorter alternative if you want something less demanding.

The 500 Meter Rule Behind the Whole Itinerary

The Wilderness Medical Society's guidance is straightforward: above 3,000m, your sleeping elevation should not increase by more than 300 to 500m per night compared to where you slept the night before. This applies to sleeping altitude specifically, so daytime hikes to higher points are fine as long as you return to a lower elevation to sleep. This single rule is the reason the Annapurna Circuit itinerary is structured the way it is, with Manang built in as a deliberate pause rather than a shortcut.

If you had a rough time at Yak Kharka, an extra night at Thorong Phedi or High Camp before attempting the pass is a reasonable option. Most trekkers moving at a normal pace will not need it, but it is worth considering if you are new to altitude above 4,000m or noticed symptoms earlier in the day.

Recognizing Altitude Trouble

There are three stages of altitude illness worth knowing before you go.