Features

Welcome to Phase 3 of our ski fitness programme, designed by Dr Steve Ingham, physiologist at the Engish Institute of Sport, and presented in association with tour operator Inghams.

Photography by Don Wales

Ideally, you should follow it as part of a 12-week plan - focusing on this phase for two weeks if you're unfit, and two weeks if you're already in good shape.

If you don't have time for that, consult our exercise planner for a more compact schedule.

If you're new to fitness programmes, check with your GP first to see if it's okay for you to try one.

Click here for details of the warm-up session

Click here for details of the stretching session

Click here for details of the circuit workout

Click here for details of the stability training

Suggested Schedule

Stamina options

1. 20-25 minute run
Run continuously for 20-25 minutes, spending the first five minutes easing into the run. Then settle into a steady tempo for the remaining 25 minutes.

2. 30-40 minute cycle ride
Choose an undulating course, working hard up the hills.

3. 60 minute fast walk
Spice up your walk with 12 x 30-stride runs ever 5 minutes.

4. 12 minute run with step-ups to finish
At the end of your run find a 30-40cm step, and step and down on it continuously for one minute. Rest for 30 seconds, and repeat seven times.