Ski touring is one of the most rewarding ways to explore the mountains, combining endurance, technique, and a true sense of freedom. Whether you are tackling a multi-day route such as the Haute Route, Ötztal Ski Tour, Gran Paradiso, or Bernese Oberland, the right preparation will make all the difference.
Here’s how to train effectively so you can enjoy every climb, every descent, and every breathtaking moment.
Why Training Matters
Ski touring is both physically and technically demanding. You will spend long days skinning uphill, carrying a pack, before descending through varied snow conditions. The fitter you are, the more enjoyable your trip will be and the more energy you will have to take in your surroundings and enjoy those powder turns.
Even if you are an experienced skier, touring requires a different type of endurance. You will need a combination of aerobic fitness, leg and core strength, and efficient movement on uphill climbs.
Building Endurance
Aim for steady state aerobic training that builds stamina over time. Activities such as hiking, walking, or running on hilly terrain are some of the best ways to prepare for long days in the mountains.
Start your training at least three months before your trip, as it generally takes this long to see meaningful improvements in fitness and strength.
Include one or two longer endurance sessions each week, lasting two to four hours at a steady pace.
Stay consistent. Regular shorter workouts are more effective than infrequent high-intensity bursts.
If possible, include hill or stair climbs while carrying a backpack to mimic the weight and rhythm of ski touring ascents.
Strength and Conditioning
Strong legs and a stable core are key to handling ascents and descents efficiently.
Focus on:
- Leg strength: squats, lunges, step-ups, and deadlifts build endurance in your quads, glutes, and hamstrings.
- Core stability: planks, side planks, and rotational exercises help with balance and posture.
- Balance work: try single-leg exercises or balance board drills to simulate ski stability.
If you have access to a gym, include functional training with free weights or resistance bands. Otherwise, bodyweight exercises are perfectly effective.
Ski Specific Preparation
Whenever possible, get ski fit on skis. Nothing replicates the demands of ski touring quite like skinning uphill.
Practise ski touring locally if you can, even for half-day sessions.
Focus on technique: pacing your ascents, maintaining steady breathing, and using poles efficiently.
Spend time skiing off piste to get comfortable with varied snow conditions.
If you are joining an intro or off-piste course, time spent on skis beforehand, even on resort runs, will help enormously.
Cardio Cross Training Ideas
If you cannot get on snow before your trip, alternative cardio activities can still prepare your body for sustained exertion.
The most effective cross-training for ski touring includes:
• Walking or hiking with poles, ideally on hilly terrain, to build strength and replicate the upright posture and rhythm of skinning.
• Hill climbs on foot, whether walking, hiking, or running, are excellent for developing the endurance and power needed for long ascents.
• Running can be beneficial if you are already a runner, but if you are new to it, start gradually to avoid injury.
• Swimming and rowing are both good for overall cardiovascular conditioning and recovery, particularly if you are looking for low-impact options.
Cycling can supplement your training, but it is less specific to ski touring due to the seated posture and muscle engagement.
Altitude and Recovery
Most ski touring routes reach altitudes of around 3,000 to 4,000 metres, so if you are not used to altitude, build a strong aerobic base to help your body adapt more easily.
Equally important is recovery and fuelling. Under fuelling breaks down muscle tissue, leading to fatigue, poor recovery, and slower progress. It can also cause brain fog and reduced alertness, increasing the risk of mistakes or injury. Make sure to eat balanced meals that include carbohydrates for energy, protein for repair, and healthy fats for sustained fuel. Hydration is also key, both during and after training.
Do not underestimate recovery. Stretch regularly, stay hydrated, and include rest days in your training plan. Touring days can be long, and you will need both fitness and resilience.
Recommended Fitness Benchmark
Every skier arrives with different experience and strength, but these general fitness benchmarks will help you feel prepared and confident on the mountain:
- Be comfortable exercising for 6 to 8 hours a day, including sustained climbs.
- Aim to handle 800 to 1,200 metres of ascent in a single training session without exhaustion.
- Be able to carry a 10 to 12 kg backpack comfortably for several hours.
- Maintain a consistent weekly training routine of at least 4 active days combining endurance, strength, and recovery.
- Be able to recover from long sessions within 24 hours.
These are guidelines, not requirements. The more you prepare, the more relaxed and enjoyable your touring experience will be.
Final Tips
Train with a backpack of a similar weight to what you will use on your trip to get used to carrying an extra load.
Focus on sustained effort rather than short bursts of intensity. Ski touring is a long and steady challenge.
Arrive at your trip well rested rather than overtrained. A strong, fresh body performs best.
Ready to Start Training
Whether you are linking classic huts on the Haute Route, gliding through the vast peaks of the Bernese Oberland, exploring the wild glaciers of the Ötztal, or joining our Ski Touring Intro Course to learn the essentials, good preparation is the secret to an unforgettable ski touring experience. Train smart, build consistency, and you will enjoy every climb and every descent along the way.
