Welcome to Phase 4 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.
Ideally, you should follow it as part of a 12-week plan - focusing on this phase for two weeks if you're unfit, and three 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.
Photography by Don Wales
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
Day | Exercise |
|---|
Monday | 1 x circuit workout and 1 x stretching |
Tuesday | 1 x stability sesion |
Wednesday | 1 x stamina session and 1 x warm-up and stretching |
Thursday | |
Friday | 1 x circuit workout and 1 x stability session |
Saturday | |
Sunday | 1 x stamina session and 1 x stretching |
Stamina options
1. 20-25 minute run
First five minutes at an easy pace. Include 1x10 minute block of hard running. Then finish the session with 10 minutes at steady pace.
2. 30-40 minute cycle ride
Choose an undulating course, working hard up the hills.
3. 15 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 10 times.
