Whether you’re a passionate hiker, a cyclist counting down to the first long ride once the weather warms up, or a wild swimming enthusiast waiting for the ice to disappear, months spent away from our favourite hobbies might feel tortuous but they’re actually a great opportunity to refine our skills.
However, indoor environments, used strategically, can be the key to developing the mental resilience and technical precision that make all the difference when we return to outdoors pursuits.
Building your indoor training ecosystem
The right indoor training regime can be a game changer for your performance, depending on what it is you love to do. Hiking, for example, requires cardiovascular endurance and lower body strength while cycling demands core stability and endurance. For wild swimming, you might want to practice your stroke technique and strengthen your body’s ability to use oxygen during exercise; otherwise known as building your VO2 max.
The beauty of indoor training is that you have a controlled environment in which to focus on the weaknesses or technical elements that might otherwise be overlooked. From temperature to weather and lighting, you have a consistent space to build the foundation for outdoor excellence.
Use the time for skill development
No matter the sport, dedicating indoor time to building foundational skills can significantly boost your confidence and performance. Golf is a great example of how you can use indoor training to enhance your outdoor achievements.
Technical refinement is key here, and where better to practice than in a controlled environment, especially if you’re a beginner looking to level up your skillset. However, professional golfers similarly spend countless hours working on swing mechanics, using video analysis and launch monitors to refine their technique.
Such a methodical approach to skill development isn’t just exclusive to golf—it can be applied to any outdoor activity. Take rock climbing, for instance. Indoor climbing gyms provide a safe, consistent space to build core strength, improve grip, and practice movement techniques without the unpredictability of weather or outdoor terrain. Climbers use these sessions to fine-tune their footwork, body positioning, and problem-solving strategies so that when they transition to the real thing, they’re physically and mentally prepared.
Build your cardiovascular excellence
The cardiovascular system is the engine for all outdoor pursuits, and indoor training provides a unique advantage for developing this all-important foundation. High-intensity interval training or HIIT is a great way of simulating the various demands of outdoor activities in concentrated sessions.
Cyclists can make the most of stationary bikes to perform structured interval sessions that target specific energy systems. Having the ability to control resistance, monitor power output, and maintain consistent cadence makes for a particularly effective workout that develops sustained power and efficiency needed for long outdoor rides.
Runners, on the other hand, will no doubt benefit from treadmill training for precise control over pace, incline, and other environmental factors. The treadmill is perfect for tempo runs, hill repeats, and recovery sessions that might be difficult to execute consistently outdoors.
Cross-training is invaluable during the colder seasons. The likes of swimming, rowing, and elliptical training all help you maintain and improve your fitness without the risk of repetitive stress of sport-specific movements, which ultimately makes you more resilient when you can return to outdoor activities.
Strength training
Strength is so important for our everyday movement, indoors and out, and while each activity has its own demands there are some core movements that you can build on, to improve your strength and stability.
Focus on developing unilateral leg strength, core stability, and the posterior chain muscles that deliver power during ascents and control during descents. Single-leg squats, step-ups with varying heights, and Bulgarian split squats build the asymmetrical strength needed for uneven terrain navigation.
Hip-dominant movements like deadlifts and hip thrusts develop the powerful hip extension that drives the legs for running or cycling, while core strengthening exercises improve stability and power transfer through the torso. Pull-ups and rotational core exercises are also vital for building the foundation for efficient technique for golfers and swimmers, as well as injury prevention.
By working out indoors, you have more control over refining your form and for progressive overload, helping you develop stronger muscles that will enhance your performance on the trail, in the sea, or on the green.
Maximising indoor training using tech
Technology can transform your indoor training, from heart rate monitors that keep you in a specific zone when you’re running to training apps that provide data-driven insights for optimising your training effectiveness, and enable you to track progress.
Virtual training platforms are great for immersive experiences that bridge the gap between indoor training and outdoor adventure, while video analysis tools allow for technique refinement across all activities. You can also record yourself to track movement patterns and compare them to expert examples or even your previous performances. This analytical approach to skill development mirrors the precision training methods used by elite athletes across all sports.
The advantage of indoor workouts
Training indoors isn’t just about staying active during the off-season, but being smarter about how you train. It gives you the chance to focus on specific skills you want to develop, build up your strength and endurance, and refine key techniques that will allow you to progress in your chosen sport.
