Admin UserThorong La (5,416 m) is the high point of the Annapurna Circuit and the day every trekker remembers. The crossing is not technical, but it is long, cold and affected by altitude. With careful preparation, it is one of the most rewarding days in Nepal. This guide to crossing Thorong La covers direction, timing, acclimatisation, weather, safety, gear and common mistakes.
Which direction should you cross?
Most trekkers cross from east to west (Manang to Muktinath), because this direction allows better acclimatisation. The west-to-east crossing is steeper and generally not recommended. Starting from Manang also means that you have time to adapt at 3,500 m before sleeping at Thorong Phedi or High Camp.
Video: ANNAPURNA CIRCUIT TREK, NEPAL 🇳🇵| Crossing the Thorong La Pass at 5416 Meters! (Let's Meet Abroad on YouTube)
The Thorong La crossing day
- Wake around 3–4 a.m. at Thorong Phedi (about 4,450 m) or High Camp (about 4,925 m).
- Climb for 4–5 hours to the pass.
- Descend about 1,600 m to Muktinath (about 3,800 m), taking 3–4 hours.
Total walking time is 8–10 hours depending on where you sleep. Starting early is essential, because winds on the pass rise in the late morning.
Where to sleep before the pass
| Option | Altitude | Pros | Cons |
|---|---|---|---|
| Thorong Phedi | About 4,450 m | Better sleep, lower altitude | Longer pass day (4–5 hours up) |
| High Camp | About 4,925 m | Shorter climb to the pass | Higher sleeping altitude and colder nights |
Most trekkers with good acclimatisation choose High Camp; those who feel any symptoms should sleep at Thorong Phedi.
Acclimatisation before the pass
Take a full rest day in Manang (about 3,540 m), with a hike to a viewpoint and a return to sleep. Continue to Yak Kharka (about 4,050 m), then Thorong Phedi or High Camp. Do not rush these stages. If you feel unwell at any point, stop, rest or descend. Read our altitude sickness guide for the signs and rules.
Safety tips
- Start early. Winds pick up in the late morning and can be dangerous.
- Carry warm layers, gloves, goggles and a thermos.
- Know the symptoms of altitude sickness and tell your guide if you feel unwell.
- Turn back if weather or health deteriorates.
- Do not cross alone in poor conditions; trekking with a guide or group is safer.
- Hydrate and eat even if you do not feel hungry.
Weather and season
October–November is typically the best, with the most stable conditions. Heavy snowfall can close the pass in other months, and winter crossings need experience and good judgement. A tragic storm in October 2014 caused many deaths in the Thorong La area, and it remains a reminder that mountain weather can change fast. Choose a guide who monitors forecasts and local reports. See the best time for the Annapurna Circuit and best time to visit Nepal.
What to pack for the crossing
Insulated jacket, thermal base layers, waterproof shell, warm hat and gloves, trekking poles, sunglasses, a headlamp with spare batteries, sunscreen and a down sleeping bag for the high lodges. Microspikes are useful in cold or icy conditions. See the packing list.
Food and water on the pass
There are teahouses at the pass on some days in season, but do not rely on them. Carry water or a thermos with hot tea, and eat snacks such as nuts, chocolate and energy bars. Start with a warm breakfast at High Camp or Phedi. Eating little and often keeps your energy steady.
Descending to Muktinath
The descent is long and steep, and knees can suffer. Trekking poles help, and a slow, steady pace is best. As you lose height, your headache and breathlessness usually ease. Muktinath is a pilgrimage site sacred to Hindus and Buddhists, with a temple complex and eternal flames. Rest there, eat well and enjoy the sense of achievement.
A realistic crossing-day timeline
| Time | Activity |
|---|---|
| 3:00–4:00 a.m. | Wake, hot drink, light breakfast at High Camp or Phedi |
| 4:00–4:30 a.m. | Start climbing with headlamps |
| 8:00–9:30 a.m. | Reach the pass, take photos and rest briefly |
| 9:30 a.m.–1:00 p.m. | Descend to Muktinath |
| Afternoon | Lunch, rest and explore the temple complex |
Starting from Phedi adds about an hour or more to the climb. Allow extra time if the group is large or conditions are slow.
Fitness and training for the pass
You do not need technical skills, but you do need stamina and altitude tolerance. Train with long hikes, hill repeats and stair work, using the principles in our training plan. Include back-to-back long days, and practise walking in the cold with your trek layers. Strong legs and a steady pace matter more than speed.
Gear in detail
- Layers. Thermal base layer, fleece, insulated jacket and waterproof shell.
- Hands and head. Warm gloves with liners, a hat and a buff or balaclava.
- Eyes. Sunglasses or goggles with strong UV protection; snow glare is intense.
- Feet. Warm socks and boots with good insulation; gaiters in snow.
- Other. Headlamp with spare batteries, trekking poles, a thermos and snacks.
The sacred side of the crossing: Muktinath
Muktinath is among the holiest sites for both Hindus and Buddhists, with a temple complex, 108 water spouts and natural gas flames burning beside a spring. Many pilgrims arrive from India and Nepal each year, and the area is quiet and spiritual. Visit with respect, remove shoes where required and ask before photographing worshippers.
After Muktinath: Jomsom and the Kali Gandaki
From Muktinath you can walk down the Kali Gandaki valley to Kagbeni and Jomsom, or take a jeep. Jomsom has an airport with flights to Pokhara, though they are weather-dependent and best in the morning. Many trekkers fly or drive to Pokhara and relax by the lake; see our Pokhara guide.
Health and medication
Discuss altitude medication with your doctor before travel. Carry basic pain relief, rehydration salts and any prescribed medicines. If anyone in your group shows signs of severe altitude illness, descend immediately and arrange evacuation. Reputable guides carry oximeters and first-aid kits.
Common mistakes
- Starting too late and facing wind and heat on the descent.
- Underestimating cold at High Camp and Thorong Phedi.
- Skipping acclimatisation days to save time.
- Wearing inadequate gloves and footwear.
- Ignoring altitude symptoms to avoid disappointing the group.
After the pass
Rest in Muktinath, then continue to Kagbeni and the Kali Gandaki valley. For other circuits, see Manaslu and the Annapurna Base Camp trek. Insurance matters here: see our travel insurance guide.
Ready to cross it? See our Annapurna Circuit Trek. For rescue and altitude advice, the Himalayan Rescue Association runs a post in Manang.
FAQ
How hard is Thorong La?
Challenging due to altitude and length, but non-technical.
How long does it take?
Typically 8–10 hours from High Camp or Phedi.
Can I cross Thorong La in winter?
It is possible but riskier because of snow and cold. Use a guide.
Is there a risk of altitude sickness?
Yes. Acclimatise carefully and descend if symptoms worsen.
What time should I start?
Between 3 and 5 a.m., so you reach the pass in the morning before winds rise.
Plan it with local experts: see our guide to this destination, or talk to an Aadiyogi Travels specialist for a free custom quote.
