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Outdoor Fitness Foundations

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Outdoor Fitness Foundations

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dane Brinkley

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Outdoor Fitness Foundations

Build strength, stability, fitness, and confidence for a lifetime of outdoor adventure.

Outdoor Fitness Foundations is a 12-week strength and conditioning program designed to help outdoor athletes establish a solid training foundation before progressing to more advanced mountain and endurance training.

Whether you're returning to structured training after time away, preparing for an upcoming season, or simply looking for a sustainable approach to staying active, this program will help you develop the strength, movement skills, and training habits needed for long-term success.

WHO THIS PLAN IS FOR

• Outdoor athletes of all experience levels
• Athletes returning to training after time away
• Hikers, climbers, skiers, mountain bikers, trail runners, backpackers, paddlers, and recreational outdoor enthusiasts
• Adults seeking a simple, effective, and sustainable strength and conditioning program
• Anyone preparing for more advanced or demanding training plan in the future

WHAT'S INCLUDED

• 12 weeks of progressive training
• 3 strength and movement sessions per week (20–30 minutes)
• 2 aerobic fitness sessions per week
• 1 flexible outdoor adventure workout
• 1 rest or active recovery day per week
• Weekly coaching lessons and educational content
• Detailed workout instructions and coaching notes

WHAT YOU'LL BUILD

• Strength
• Stability
• Balance
• Coordination
• Core strength
• Aerobic fitness
• Movement quality
• Confidence and consistency
• Training habits that support long-term success

EQUIPMENT REQUIRED

• Body weight
• Resistance bands
• Mini band
• One or more pairs of dumbbells
• A sturdy box, bench, or step

The program can be completed at home, while traveling, or in a gym. All exercises can be scaled to accommodate a wide range of fitness levels and experience.

OUTDOOR FITNESS PATHWAY

Outdoor Fitness Foundations serves as the preparation phase for more advanced mountain training. Athletes who complete this program will be well prepared to continue with the Mountain Fitness Base Program or transition into a more specific mountain objective training plan.

COACHING & SUPPORT

This training plan can be completed independently or as part of a coached training program. Athletes are encouraged to record completed workouts and training data within TrainingPeaks to track progress throughout the program.

Questions are always welcome. Contact Dane Brinkley from Casaval Personal Training at dane@casavalpt.com for additional support, coaching options, or guidance on selecting the right next step.

Train consistently. Move well. Build the foundation for what's next.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x3
02:20:00 01:00:00
strength x3
01:30:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Custom
02:20:00 01:00:00
strength
01:30:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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$107.99 USD for the first year, billed yearly.

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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$101.24 USD for the first year, billed yearly.

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

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