Biathlete Dorothea Wierer in Two-Piece Workout Gear Enjoys "Autumn Sunset"

Dorothea Wierer, a celebrated biathlete and three-time Olympic bronze medalist, combines athleticism and a love for nature in her fitness routine. Recently, she shared highlights from a trip to Corno Bianco on Instagram, capturing breathtaking moments while hiking during an autumn sunset. Known for her versatility, Wierer balances intense training with outdoor adventures to stay at the top of her game.

From skiing and running to biking and strength training, Wierer embraces a variety of activities to maintain her fitness and endurance. Her dedication to a well-rounded routine not only supports her performance in biathlon but also underscores the importance of enjoying the journey. Wierer’s passion for both sport and nature continues to inspire her fans around the world.

1. She Hikes

As you can see from her Instagram post, Wierer likes to go for hikes to keep herself in shape. The Cleveland Clinic states that hiking is very beneficial. “As with all exercise, hiking comes with heart health benefits. Studies have shown that exercise can reduce your risk of heart disease. By working out, your circulation improves and your heart becomes stronger.”

2. She Skis

Wierer competes in skiing events. Skiing is very beneficial. The University Of Rochester states, “Skiing and snowboarding are thrilling activities and great workouts. Both sports are excellent cardiovascular exercises that strengthen the heart. They are also weight-bearing exercises. So hey strengthen your bones as they tone your muscles. Cardiovascular or aerobic exercises also work to reduce your risk for ongoing (chronic) diseases. They lower your blood pressure. And they help you maintain a healthy body weight. Through regular aerobic exercise like skiing and snowboarding, you lower your risk of developing conditions like diabetes and heart disease, having a stroke, and perhaps even getting cancer.”

3. She Runs

Wierer likes to run to keep herself in shape. She shared this video on Instagram of herself running on the track. FloTrack states that running has a lot of health benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either.”

4. She Bikes

Wierer shared this set of photos on Instagram of a bike trip she took. Biking has a lot of health benefits. Harvard University states, “Health benefits include improved cardiovascular fitness, stronger muscles, greater coordination and general mobility, and reduced body fat. As with other types of exercise, it can also help improve mental health by lowering stress levels and stimulating feel-good endorphins.”

5. She Does Squats

Wierer shared some of her favorite workouts in this Instagram video. In it, she is seen doing squats with a barbell. Squats have a lot of health benefits. The Cleveland Clinic states, “Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats: Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture. Helps with flexibility and mobility. Promotes healthy bones. Helps prevent injuries.”

Female competitive skiers live by the saying “a winter athlete is made in summer.” Champions such as Lindsay Vonn, Mikaela Shiffrin, and Wendy Holdener swear by the importance of their off-season training routines and diets, and many of these impressive women also focus on mental health. That’s not to say they don’t know when to have fun, too. “You’ll drive yourself insane if you only eat what you’re supposed to eat every single day for the whole summer, so after a heavy workout I’ll splurge sometimes,” Vonn says. Competitive skiing is not for the faint of heart—so how exactly do these athletes train and eat? Here’s how 20 female skiers stay fighting fit and competition-ready.

1. Mikaela Shiffrin

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Mikaela Shiffrin, 28, eats roughly 3000 calories a day and never skips carbohydrates. "Pasta is my superfood!" she says. "Balance and moderation are the basis for my diet, though, so I also make sure to incorporate plenty of protein, fruits, and veggies throughout the day. They're essential in providing the energy I need, especially on race days that can last 12 hours. I wouldn't eat a 1,000-calorie bowl of spaghetti for dinner, but I've always loved pasta and think it's a good addition to any meal and a great base for pretty much any vegetable. It's also great when I have a nervous stomach before race day."

2. Lindsey Vonn

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Lindsey Vonn, 38, enjoys plenty of healthy fats as part of her diet and likes to work out in a fasted state. “I’m training probably nine months out of the year,” she says. “I eat foods that I like, but they’re more portioned, and the carb-to-protein-to-fat ratio is calculated in each meal. Now I’m eating like 50-50 protein-to-carbs at breakfast. Lunch is maybe 60-40, and dinner is usually no carbs. I eat a lot of fat in my diet—avocado, almond butter, olive oil, even bacon.”

3. Lara Gut-Behrami

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Lara Gut-Behrami, 32, is careful about her macros. “It’s not about controlling the amount of everything I eat or to measure it, count calories,” she says. “It’s about taking care of myself and my body; if I eat vegetables, proteins and good carbohydrates my body becomes healthy energy, I will feel fitter and my performances will improve. I eat chocolate, but very rarely a cake or ice-cream.”

4. Sofia Goggia

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Sofia Goggia, 30, loves no-skiing activities for exercise. “When training in Verona I always do a twenty minute warm-up session before breakfast, and then I train from 8 to 11.30 a.m,” she says. “For the second training of the day I focus on quality and rest. So from 4.30 to 7 p.m., I do activity that is ancillary to that which we train in the gym, namely strength, power and agility. I usually choose between skating, roller skiing and cycling. Secondary activities that are a good workout but that also allow you to switch off and have some fun.”

5. Wendy Holdener

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Wendy Holdener, 30, enjoys swimming and hiking. “When I’m not skiing, you’ll often find me doing other sports,” she says. “Ski racers benefit from being all-rounders on the sport front. I like to work on my own body. I really enjoy going swimming, either in the lake or in the sea. I’ve always loved sport, loved skiing, ever since I was a child. Becoming a ski racer has always been a dream of mine. I appreciate being able to spend a lot of time in the countryside, in the mountains. We get to see beautiful sunrises really often during our training sessions.”

6. Petra Vlhova

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Petra Vlhova, 28, enjoys motocross when she’s not skiing. "A lot of people think I'm just going for a ride,” she says. “It is not true. I practice balance, coordination, I strengthen my stomach, legs and arms, and of course, it's also about courage. It's a good workout and I'm glad I can do something I enjoy in preparation. I'm not the only one. Austrian Marcel Hirscher and Henrik Kristoffersen also ride. Some may argue that it is dangerous, but I can also break my leg by stumbling. At least that's how I see it."

7. Tessa Worley

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Tessa Worley, 33, says an athlete’s team is crucial to their success. “You also need to be surrounded by good, kind people; by people who can take the best out of you. I also think that you need to be happy with your own life,” she says. “That’s going to help you become a calmer athlete. No doubt, you need to have a strong team around. You know, being an athlete can be difficult sometimes. You need people around you, you also need to be able to overcome those tough moments, to stand up again and become a better athlete.”

8. Frida Hansdotter

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Frida Hansdotter, 37, tries not to overthink when she is competing. “My strength is that I don't think too much, it's the whole thing that counts,” she says. “However, this can also become my weakness. I can go really fast at times and I can end up in situations where I can't keep up. But if I minimize the mistakes, it usually results in a very fast time.”

9. Michelle Gisin

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Michelle Gisin, 29, loves golfing in the summer in Engelberg, Switzerland. “Engelberg is my home,” she says. “The mountains are just magical. The Erika slope in the stand is something very special. I often train here between competitions and get the finishing touches, for example, before my first slalom World Cup victory in December 2020. Since the course is completely covered with snow, the conditions are often almost like in the World Cup. When it's snowing so deep, there's no more beautiful place in the world. When I come home from my training sessions and competitions, I feel safe here; I can recharge my batteries.”

10. Ilka Štuhec

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Ilka Štuhec, 32, swears by certain items and exercises for working out while on the road. “Foam roller, elastics and good training shoes,” she says. “Hmm, while traveling… Wall sits, plank, hamstring work out (with elastics or Swiss (yoga) ball), sit up, push up. After that it’s all about improvisation and combinations.”

11. Ragnhild Mowinckel

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Ragnhild Mowinckel, 30, is open about the mental aspects of being a competitive athlete. “It really doesn’t matter how many hours I’ve spent in the gym or how many GS turns I’ve done before I get to the start of a race,” she says. “It’s all about that day, that run and that moment you push out of the startgate. For me as well as others; it’s all about having faith in yourself and your capability to ski. To trust your skills and forget about the rest.”

12. Federica Brignone

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Federica Brignone, 33, never skips a hearty breakfast. “That’s very important, breakfast is my favorite meal and if I don’t do it right I can be really nervous all day and without energy,” she says. “In my menu I start with a big cup of hot water with squeezed lemon, followed by a bowl with seasonal fruits, greek yogurt, seeds, whole grain, almonds and goji berries; all with a big cup of green tea and 1 espresso! I can also have eggs with plain bread sometimes. During the day, both if I train or if I have some free time, I enjoy having a Noberasco Bio Break to get some energy between meals.”

13. Ester Ledecká

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Ester Ledecká, 28, goes to bed at 8pm when she’s training. “We go to train on the glacier, and to catch the good snow, it’s still frozen in the morning, we have to get up at half past three in the morning and go up the hill,” she says. “And I’m not a big getter, so it’s a pain for me. The evening snow is already so slushy and the coaches don’t like it.”

14. Viktoria Rebensburg

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Viktoria Rebensburg, 33, works hard to be the best. “I try to get better at my sport every day, to surpass myself, to get even more out of myself,” she says. “That's what motivates me. I like competition in my sport, and I have had it since I was a child: in some situations I had to convince my parents that I could race. Of course, in my sport I also love the environment, the mountains and the snow. There's nothing quite like standing on the mountain - whether it's home, Canada or Argentina - and experiencing the vastness. For me that is freedom.”

15. Katharina Liensberger

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Katharina Liensberger, 26, believes winter athletes are made in the summer. “That’s true, summer time is a big chapter for me as a winter athlete because it‘s the time when I prepare myself for the upcoming season,” she says. “While I‘m presently finishing my customs training and education, my work-out training for physical conditioning has already started. Usually the ski training starts overseas in August and continues with training on the nearby glaciers as soon as there is enough snow there.”

16. Breezy Johnson

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Breezy Johnson, 27, enjoys the adrenaline rush from competing. “I always say that alpine speed skiing is about hearing that little instinctual voice tell you to slow down and then going faster anyway,” she says. “It’s so thrilling to see how far you can push the limits. And every time you decide not to listen to your instincts and you go faster, you feel a little bit like you’re defying death itself.”

17. Marta Bassino

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Marta Bassino, 27, emphasizes the importance of mental health in sports. “It doesn't surprise me, I've always said that between mind and body it's the former that makes the difference,” she says. “You can feel good physically and technically strong but if things don’t come together and you’re not mentally well, you won’t go anywhere. Personally, I have meditated for some years now and it helps me deal with the different situations life throws at you.”

18. Marie-Michele Gagnon

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Marie-Michele Gagnon, 34, practices yoga and learns from the competition. "They're doing a lot of ski-specific movements, more agility and movements utilizing body weight, whereas we're just lifting [weights] and getting super strong,” she says. “Once you get that strength, you need to keep it and refine details, and that's where I was seeking more ski-specific movements in our training."

19. Stephanie Venier

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Stephanie Venier, 29, doesn’t diet like most athletes. “Many people always think, we are winter athletes and we only go skiing in winter or on the glaciers in summer. But we have to work out all summer, indoor and outdoor,” she says. “I train at the Olympic Center Innsbruck/ Tirol. Whether mountain biking, cycling, running, strength training, intervals – all this is in the summer. I’m a untypical sportswoman. I don’t like fruits and vegetables that much, since I was a baby. My favorite food I enjoy anytime is beef/steak, rice, eggs, potatoes and a lot of chocolate.”

20. Kajsa Vickhoff

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Kajsa Vickhoff, 25, likes to workout before her ski training every day. “I try to wake up 1.5 hours before we leave for the hill, bike for 10 minutes and then mobility and stretching for another 10 minutes,” she says. “Then, breakfast, back to the room, brush teeth etc., put on the gear, drive with my service team to the hill, take out all of the skis, unstrap them, inspect the course, then warm up at the start with the other women and discuss the course.”

Jutta Leerdam is heating up the ice in her workout gear. In a new social media post the Dutch speed skater shows off her amazing body during a skating session. “Back at the Olympic oval ❤️‍🔥,” she captioned the Instagram snap. “Beautiful,” commented one of her followers, while other simply left fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Exerting Her Energy Through Sports

Jutta “did a lot of different sports as a child. I played field hockey for eight years and did gymnastics. I had so much energy,” she told Body & Fit.

2. Speed Skating

“I started speed skating because my dad really liked the sport. He wanted his children to be able to skate so we could all skate together in the winter. I really liked to see myself get better every time I went. That was the fun part for me. I enjoyed seeing my dad happy and proud of me, too,” she added to Body & Fit. “I’m focused on my fitness goals, too, making sure everything is in balance,” Jutta added. “I rely on my coach a lot. If I’m not fit enough, or good enough, I’ll find out on the ice. I don’t like to be too confident. You can lose sharpness because of it. I’m an insecure person but I let my insecurities drive me. If you’re a good athlete, you have to be insecure. You need to do better and better. Nothing is ever good enough.”

3. Balancing Protein and Carbs

When it comes to diet, Jutta strives for a balance of protein and carbs. “In the morning, I eat oatmeal and lots of fruit. It fills me up because I’m always super hungry from training. I really have to watch my protein intake. If I take too much I get too muscular. As a skater, I have to be strong but I don’t want to be too bulky,” she explains. “I see food as my energy. I need carbs. I need fat. I need everything. I eat plenty of vegetables and watch how much food I eat in general, but I wouldn’t say I have a cheat day. What really is a cheat day anyway? A burger contains animal proteins and good fats that I can use as energy. I’ll watch the saturated fats, but if I feel like it, I eat it, and I don’t feel guilty. I use the energy to train the next day,” she explained.

4. Outdoor Exercise

When she gets outside, Jutta enjoys biking.. “We cycle a lot in the summer, block training, mountain biking, hours of easy riding. That’s the conditioning part. You need a strong base condition to be able to peak at the right moment. In winter, it’s more skating, weight training, and cycling. I train twice a day. We’re off one day per week,” she said.

5. Strength Training

Jutta spends time in the gym doing strength training workouts. “I have to be strong. I need to work on conditioning, flexibility and strength to be fast and explosive on the ice. This sport is a combination of every aspect of physical fitness. Flexibility, endurance, power. If all of those things are in balance, I feel fit. I used to struggle with being skinny. I wanted to LOOK fit. I was a perfectionist. I saw fat on me and I didn’t want it. I didn’t eat much and everything was super healthy. Now, I’m eating way more to perform. I use food to improve myself as an athlete, not just for looks,” she told the publication.

Katerina Stefanidi is a world-class pole vaulter with an impressive resume that includes gold at the 2016 Olympics, multiple medals from the European Athletics Championships, and the title of 2017 European Indoor Champion. A three-time Olympian, Stefanidi has proven herself to be a dominant force in her sport. Off the field, she maintains her fitness with a variety of outdoor and gym activities. Recently, she shared photos from a hike on Instagram, captioning the post, “I ♥️ 🌳 And those were some really large and really old trees 😍.” From hiking to strength training, here’s how she stays in peak condition.

1. She Hikes

As you can see from her Instagram post, Stefanidi likes to go for hikes. Harvard Health states that hiking is very beneficial. “Navigating a winding, wooded trail can help your body build endurance, strength, and coordination, says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. Hiking over uneven terrain requires more energy than walking on a level surface, so it burns more calories. If you are hiking uphill, your body has to work even harder, he says. A rigorous hike may offer many of the same physical benefits as interval training, which alternates low- and high-intensity exercise to increase cardiovascular fitness. During a hike, your heart rate goes up as you move up an incline and drops when you head downhill.”

2. She Skis

Stefanidi likes to go skiing to keep herself in shape. She shared this post on Instagram of herself skiing in the Rocky Mountains. Stefanidi captioned the post, “First day out in 20 years 😅 a little tight and very scared 😂 with @adidasterrex supporting my extracurricular activities!” According to The University Of Rochester, skiing has a lot of benefits. “Skiing and snowboarding are thrilling activities and great workouts. Both sports are excellent cardiovascular exercises that strengthen the heart. They are also weight-bearing exercises. So hey strengthen your bones as they tone your muscles.”

3. She Bikes

Stefanidi likes to bike ride to keep herself in shape. She shares a lot of posts on Instagram of herself on a ride. Stefanidi shared these videos and one photo of herself biking in the woods of Colorado. She captioned it, “Me pretending fall training doesn’t start next week 🫠” Stefanidi also shared this video of herself biking on her account. She captioned that post, “Some trails feel like I barely escaped death while others feel like I was accidentally transported into a fairy tale 🧚”

4. She Runs

Another thing that Stefanidi does to keep herself in shape is going for runs. She shared this video on Instagram of herself running. Stefanidi captioned the post, “Discipline - the practice of doing what you know you need to do even when you don’t want to do it.” FloTrack states that running has a lot of benefits. “Running has proved to increase your bone mass and prevent age-related bone loss. This exercise helps build up your bones and joints. While the repeated contact between the ground can be harder on some people’s knees, running has been proved to assist in knee strength as well.”

5. She Strength Trains

Stefanidi does a lot of strength training to keep herself in shape. She shared this video on Instagram of herself working out in the gym. In it, she is seen using a weighted ball and a circle weight. Stedanidi captioned the post, “The people that know me know there are two Katerinas. The Katerina that gives everything she has and more, and the Katerina that needs to rest and sleep for a week afterwards 🤣”

Mikaela Shiffrin, one of the world’s top alpine skiers, continues to stay active and adventurous even off the slopes. With a record-breaking three Olympic medals and the highest World Cup wins, Shiffrin’s commitment to fitness is clear. Recently, she shared glimpses of her hiking routine on Instagram, capturing her journey through nature with the thought-provoking caption, “Plot twist…what if the journey IS the destination?” Her workout routine reveals a dedication to building strength and endurance, keeping her primed for skiing’s physical demands.

1. She Hikes

As you can see from her Instagram post, Shiffrin likes to hike to keep herself in shape. Harvard Health states that hiking has a lot of benefits. “Walking is great exercise, but sometimes you need a break from your usual neighborhood loop or the monotony of the basement treadmill. Head out for a hike instead. It's similar to walking but can give you a fitness boost along with a dose of novelty and adventure. And not only is hiking great exercise, it doesn't require much equipment. Navigating a winding, wooded trail can help your body build endurance, strength, and coordination, says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School.”

2. She Skis

Skiing is one of the main things that Shiffrin does to keep herself in shape. Skiing has a lot of health benefits. The University of Rochester states, “Skiing and snowboarding are thrilling activities and great workouts. Both sports are excellent cardiovascular exercises that strengthen the heart. They are also weight-bearing exercises. So hey strengthen your bones as they tone your muscles. Cardiovascular or aerobic exercises also work to reduce your risk for ongoing (chronic) diseases. They lower your blood pressure. And they help you maintain a healthy body weight. Through regular aerobic exercise like skiing and snowboarding, you lower your risk of developing conditions like diabetes and heart disease, having a stroke, and perhaps even getting cancer.”

3. She Does RDLs

Shiffrin shared some of her favorite workouts in this Instagram video. One exercise she is seen doing is RDLs with a barbell. Shiffrin captioned the post, “Spilled a bit of my sandwich on my nearly-white leggings in the car and then went and rolled around in the gym for a bit. Feelin’ wonderful and productive! 🤣🙃😜” ACE Fitness states that RDLs have a lot of benefits. “The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the foundational movement for squatting, whether the movement is performed with a weight in the gym or while bending over to pick an object up from the floor.”

4. She Strength Trains

Mikaela Shiffrin/Instagram

Shiffrin does a lot of strength training. In the previous Instagram video, she is seen doing RDLs and lifting a weight with her legs. Strength training is very beneficial. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

5. She Uses A Treadmill

Shiffrin shared another workout video in this Instagram video. One thing she is seen doing is walking and running on a treadmill. Healthy Talbot states that this has a lot of benefits. “Treadmills provide outstanding cardiovascular exercises, which can significantly enhance your heart health. Thanks to their ability to maintain constant heart rates throughout the exercise. If you’ve high cholesterol or cardiovascular issues, this can be very beneficial. They can help to diagnose cardiac issues like heart disease and artery blockages. Under normal circumstances, your body may not exhibit symptoms of these heart conditions. However, when put under pressure through a workout, those symptoms will be displayed.”