Beginner Ski Touring
Builds the aerobic base and muscular endurance you need to tour longer and ski with confidence.
Training Plan Overview
Meet Your Coach
Plan Description
This 8-week training plan is built specifically for beginner ski tourers who are preparing for their first season in the backcountry or returning after time away. The program focuses on two key areas of fitness essential for ski touring success: aerobic base building and muscular endurance.
Sample Week
- Rest Day
- Warm Up: Spiderman Step + Reach, Mountain Climbers, RKC Hip Flexor Stretch, Squat Prying, and Jog/Row/Ski Erg/Bike
- Core: Front Plank Reach, Side Plank Rotations, Alternating Bear Holds, and Deadbug Bent Knee Heel Tap
- Strength & Conditioning:
- Leg Blaster Circuit #1 with Air Squats, Split Squats, Single Leg Deadlifts, and Threading the Needle.
- Circuit #2 with Lateral Lunge Knee Up, Push ups, Supine Banded hip Flexion, Pull Up, 90-90.
- Circuit #3 (optional) Ski Erg, Walking lunges, and Skater Hops
- Cool Down
- Warm Up: with Spiderman Step + Reach, Mountain Climbers, RKC Hip Flexor Stretch, Squat Prying, and Jog/Row/Ski Erg/Bike
- Indoor Endurance Option: Equipment of choice: jog on treadmill, hike on treadmill at incline, stairmaster, elliptical, stationary bike. 30-60 min (may do a combination of equipment to prevent boredom)
- Outdoor Endurance Option: Run, hike (try some incline), bike at your "forever" pace- this is a pace that feels like you could go for a long time- fight the urge to go too fast!
- Warm Up: with Spiderman Step + Reach, Mountain Climbers, RKC Hip Flexor Stretch, Squat Prying, and Jog/Row/Ski Erg/Bike
- Core: Front Plank Reach, Side Plank Rotations, Alternating Bear Holds, and Deadbug Bent Knee Heel Tap
- Strength & Conditioning:
- Leg Blaster Circuit #1 with Air Squats, Split Squats, Single Leg Deadlifts, and Threading the Needle.
- Circuit #2 with Lateral Lunge Knee Up, Push ups, Supine Banded hip Flexion, Pull Up, 90-90.
- Circuit #3 (optional) Ski Erg, Walking lunges, and Skater Hops
- Cool Down
- Free Day: No workout planned. Light recovery movement encouraged.
- Warm Up: with Spiderman Step + Reach, Mountain Climbers, RKC Hip Flexor Stretch, Squat Prying, and Jog/Row/Ski Erg/Bike
- Indoor Endurance Option: Equipment of choice: jog on treadmill, hike on treadmill at incline, stairmaster, elliptical, stationary bike. 30-60 min (may do a combination of equipment to prevent boredom)
- Outdoor Endurance Option: Run, hike (try some incline), bike at your "forever" pace- this is a pace that feels like you could go for a long time- fight the urge to go too fast!
- Aerobic Conditioning (optional)
- Run, hike, hike with 15-25 lb pack, bike: road, gravel, mountain
- Incline hiking or running preferred for today’s workout due to better specificity to uphill in splitboarding.
- 30-90 minutes depending on your fitness levels! We will build upon this throughout training. Try to incorporate moderate elevation gain. This may be slightly longer than yesterday’s workout as well.
- Mini Strength (Optional): Barbell Step Ups, Plank, Wall Sit
Get Started with
Beginner Ski Touring
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
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