Ski Season's Over — How to Reset Your Training for Spring and Summer in Wanaka

The lifts are slowing down, the lake's getting bluer and Roys Peak is filling up again. For a lot of Wanaka locals, that means one thing: time to change how you train. How do you transition from ski season to summer training? Take one lighter week to let your legs and joints recover. Then move from ski-specific leg endurance to a balanced full-body programme. Rebuild the upper-body and hamstring strength that skiing doesn't train, add single-leg and balance work for hiking, running and biking, and increase your running or riding gradually. A common rule of thumb is no more than about 10% extra volume each week. That's the short version. Here's how to actually do it.

Why spring is the right time to reset

A season on the mountain leaves you fit, but in a lopsided way. Skiing and snowboarding work your quads, glutes and core hard. They don't do much for your upper body, your hamstrings or your ability to run downhill on a rocky trail. If you go straight from the last day on the snow to a big summer mission, that imbalance is often where niggles start. Spring is a natural break between seasons. Use a few weeks of it on purpose and you'll start summer stronger, not sore.

Step 1: Take a lighter week (not a month off)

After months of ski days, your knees, hips and lower back have taken a lot. Give them a lighter week:

• Keep moving, with easy walks, swims or rides
• Drop gym weights to around half of what you normally lift, focusing on clean technique
• Prioritise sleep and mobility work A lighter week isn't the same as stopping. Take a full month off and you'll lose fitness you'll need when summer starts. One easier week lets your body absorb the season, and then you're ready to build again.

Step 2: Fix what ski season left behind

Upper body and pulling strength

Ski season barely trains your back, shoulders or arms. Add rows, pull-downs or assisted pull-ups, and overhead pressing. This matters for mountain biking, paddling and swimming, and for good posture after months hunched in ski boots.

Hips and hamstrings

Skiing is very quad-heavy. Balance it with Romanian deadlifts, hip thrusts and hamstring curls. Strong hamstrings and glutes protect your knees, especially on the steep descents that Wanaka hikes are known for.

Knees and ankles

Ski boots lock your ankles in place all winter. Once you're back on uneven ground, they have to stabilise you again. Single-leg work like split squats, step-ups and single-leg balance helps rebuild that control before you're hopping between rocks on a trail.

Step 3: Train for what's coming next

Once the basics are back in balance, make your training more specific to how you'll spend your summer:

• Hiking: Step-ups, loaded carries and slow eccentric (lowering) squats for long descents. See our full guide on how to train for hiking season in Wanaka.
• Mountain biking: Hinge strength, grip and core stability. Our mountain bike fitness guide covers the key exercises.
• Trail running: Calf and ankle strength plus single-leg control. Start with these trail running gym exercises.
• Golf: Rotation, hip mobility and upper-back strength. Here's our golf fitness guide.

A simple spring week to start with

If you're not sure where to begin, this layout works for most people:

• Two or three full-body gym sessions: a squat or lunge, a hinge, a push, a pull and a core exercise each time
• One or two outdoor sessions: an easy hike, ride or run, building time gradually week to week
• One recovery-focused session: mobility, stretching and a sauna
• At least one full rest day Keep the gym sessions to around an hour. The aim is to build steadily, not to empty the tank before summer even starts.

Don't skip recovery

Higher training volume means recovery matters more, not less. Every W Fitness membership includes the sauna and on-site pool facilities, including an unheated lap pool for hot-and-cold recovery. If you're new to using the sauna after training, read the benefits of sauna use alongside strength training.

When it's worth getting a programme written

If you finished the ski season with a sore knee or a stiff back, or you've got a specific summer goal, a tailored plan saves a lot of guesswork. Our personal trainers start from $60 per hour, and every membership includes a complimentary PT consultation. Shane offers a movement assessment with new clients, which is a good way to find out exactly what the season left behind.

Ready for summer?

W Fitness is inside Oakridge Resort on Studholme Road, open to members from 5am to 10pm, seven days a week. Membership numbers are capped, so there's rarely a wait for equipment, even during the after-work rush. See membership options and start your spring reset this week.