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Team W Coaching

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6 Weeks

Plan Specs

winter sports pace based strength

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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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Plan Description

This 6 week training plan is geared towards the recreational skier/rider preparing for the upcoming winter season. The plan has a balance between quality training and recovery to get you to the slopes prepared and healthy.

The plan was developed by Kim Welk, Endurance Coach, USAT Level 1 Certified Triathlon Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Accredited Coach, Certified Personal Trainer, Endurance Athlete.

*Times are approximate and will vary based on average pace.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:55 hrs 1:30 hrs
—— ——
1:11 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 1:30 hrs
—— ——
1:11 hrs 1:00 hrs
—— ——

Training Load By Week

Kim Welk

Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.

Sample Day 1


Select machine of choice (treadmill, elliptical, stationary bike, stair climber, rowing machine)

Complete a 20 minute program that includes a warm-up and cool down (20 minutes total) - focus on higher cadence and lower resistance to ensure warm-up. Pick-ups of intensity during the middle 10 minutes encouraged.

REST 5 Minutes upon completion prior to moving into Strength Segment.

Sample Day 1

20 Minute AMRAP

20 minute AMRAP
(As many rounds as possible):

1. 10 Medicine ball squat press

2. 10 Leg Raises

3. 60 Second Plank Hold

Sample Day 2

CARDIO Cross Train

The goal for today's workout is to build the cardio system. There are many options for today - bike (road, mountain, cross, spin class, interval session) run (trail, road, treadmill), swim
Once you have made your selection, incorporate a 10 minute warm-up, 40 minute main session and 10 minute cool down.

Sample Day 3



1. 15 Pushups

2. 30 second Side plank (30 seconds each side)

3. 10 Seated Russian Twists (10 on each side)

4. 15 Burpee pushups
(Start in standing position, bend down placing hands in front of you. Jump back into a plank position and do one push up. Bring legs in, and return to standing position.)

5. 10 Bench Dips

6. 20 V Sit-ups

Sample Day 3

POWER WALK - Treadmill

Walk on treadmill for 20 minutes at 4 mph and incline of 5

Sample Day 5

Road Bike/Mountain Bike/CX Bike/Trail Run/Road Run

Get outside!
Goal for the workout is cardio and endurance.
RPE Should be in the 6-7 Range Sustained throughout

Sample Day 8


Complete 4 Sets of the Following:
1. 50 mountain climbers
2. 15 burpees
3. 20 high lat pulls
4. 20 low pulley rows (can be done with a bar or handles)
5. 100 boxing shadow punches while holding 5 to 10 pound dumbbells
6. 20 reps of V Sit-ups
7. 100 bicycle crunches

REST 3-5 Minutes between sets

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