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RISE FITNESS UK winter mountaineering 12 week training plan

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RISE FITNESS UK winter mountaineering 12 week training plan


Coralie Neil

All plans by this Coach


12 Weeks

Plan Description

The Scottish Highlands in winter offers a lifetime of adventures, but they don't come easy.

Who is this program for?
This program is for the winter hillwalker or mountaineer who wants to make the most out of the Scottish winter season.
Anyone operating up to grade III will benefit from this program.
It's designed for people who are active in the mountains but not used to following a structured training program.

What will this program do?
For hillwalkers and mountaineers new to structured training, the best use of your time is to work on building your aerobic base, and your max strength. A big aerobic base will help power you through long days, and building your muscular strength will have great carryover to the physical demands of climbing mountains.

What do I need?
To get the most out of this program, we recommend having access to a gym with barbells, dumbbells, kettlebells and resistance bands.
Easy access to off road trails and hilly terrain is good, but not essential.

What makes RISE FITNESS programs so good?
This is not just a list of exercises! All our programs come with;

A detailed overview outlining how to follow the program, and the training principles behind it all.

Mobility assessments and routines to help you get the best out of your training and support your health whether you're in the mountains or at home.

High-quality exercise demonstration videos and instructions from a qualified personal trainer.

Outdoors sports aren't just about being fit, technical skill and mental attitude are just as important. We encourage you to get out in the mountains and practice your skills as much as possible.

When should I start?
We designed this program to be started in the autumn/ early winter so that by the end the mountains are (hopefully) in winter condition.
This is so you spend less time in the gym and more time on the hill when the mountains are at their best.
But you can start whenever is convenient for you and you'll still see lots of progress.

Got a question?
Email us at

Check out our website
For more info and our full terms and conditions.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
02:21:00 02:30:00
Strength x3
02:11:00 01:00:00
Day Off x1
—— ——
Walk x1
01:50:00 06:00:00
Workouts Per Week Weekly Average Longest Workout
02:21:00 02:30:00
02:11:00 01:00:00
Day Off
—— ——
01:50:00 06:00:00

Training Load By Week

Rise Fitness

Coralie Neil

We help people who love adventures in the mountains get the fitness and skills they need for their dream route, summit or race.

Whether your a mountaineer training for a demanding alpine route, a trekker dreaming of trails and tea houses in far flung places, or a runner getting ready for a big fell race, RISE FITNESS want to get involved.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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