Performance-Focused Wellness Plan
The Performance-Focused Plan is a year-round wellness plan for teams that enjoy a challenge. Each month has one main challenge with a standard target that most people can reach and an advanced target for those who want to push harder. Cardio, running, strength and a triathlon sit alongside sleep, mindfulness, hydration and a charity kick-off, so the plan builds fitness without forgetting recovery.
Use it as a template: copy the months you like, adjust the targets to your team and set the challenges up in YuMuuv. You can find all ready-made plans on the wellness challenge templates page.
Table of Contents
1. January: Annual Charity Distance Dash
Period: January
Activity type: Collective distance challenge – walking, running, cycling or any other distance-based activity
Standard target: beat last year's collective distance; the company donates a set amount (for example €0.50) for every participant who logs at least 50 km
Advanced target: the company donates a set amount for every kilometre the team logs (for example €0.10 per km)
Why it works: starting the year with a shared goal and a good cause brings people together and gives every kilometre extra meaning. See how to run a steps for charity challenge.
2. February: Cardio Crush Challenge
Period: February
Activity type: Intensity minutes (heart rate above about 65% of maximum)
Standard target: 600 minutes of cardio in the month
Advanced target: 1,000 minutes
Why it works: regular moderate-to-vigorous activity improves heart health, stamina and energy – and February is a good time to rebuild fitness after the holidays.
3. March: Mighty March Movement
Period: March
Activity type: Wellness points challenge
Points: steps (150 steps = 1 p), training time (1 min = 1 p), gratitude journaling (1 day = 15 p), healthy cooking (1 meal = 15 p), contrast shower (30 sec = 15 p), encouraging a colleague (1 person = 15 p)
Standard target: collective goal of 3,800 points per participant
Advanced target: 4,400 points per participant
Why it works: points let movement, mental wellbeing, nutrition and kindness all count, so everyone can contribute. Read how YuMuuv's point system works.
4. April: Sweet Dreams Sprint
Period: first two weeks of April
Activity type: Sleep consistency challenge
Standard target: at least 7 hours of sleep on 12 of 14 nights
Advanced target: at least 8 hours on 12 of 14 nights
Why it works: good sleep supports recovery, mood and focus – the foundation for every other challenge in this plan. See the sleep challenge.
5. April–May: Boom! Run into Bloom!
Period: last two weeks of April to mid-May (four weeks)
Activity type: Running distance challenge
Standard target: 120 km in four weeks
Advanced target: 180 km, including some interval sessions
Why it works: spring weather is ideal for building running volume step by step. See the running challenge.
6. May–June: All-Around Athlete Venture
Period: last two weeks of May to the first week of June
Activity type: Activity index challenge
Standard target: 80% average activity level
Advanced target: 100% activity level
Why it works: the activity index rewards all kinds of movement, so people can mix strength, cardio and flexibility and avoid overuse. Read YuMuuv challenge types explained.
7. June: Mindful Moments Challenge
Period: second week of June
Activity type: Mindfulness challenge
Standard target: 10 minutes of mindfulness every day
Advanced target: 20 minutes every day
Why it works: a short, focused week of meditation, slow breathing or mindful walking gives people a tool for managing stress. See the mindfulness challenge.
8. June–August: Triple Threat Triathlon
Period: mid-June to mid-August
Activity type: Triathlon training points challenge
Points: swimming (1 min = 3 p), running (1 min = 2 p), cycling (1 min = 1 p)
Standard target: train in all three disciplines every week and finish a personal or virtual triathlon
Advanced target: improve your previous triathlon time by 10%
Why it works: three sports spread the load across different muscle groups and keep summer training varied. See how to run a virtual triathlon challenge.
9. August: Hard Hydration Hustle
Period: last two weeks of August
Activity type: Water drinking challenge
Standard target: at least 2 litres of water a day on 11 of 14 days
Advanced target: at least 2 litres a day on 13 of 14 days
Why it works: hot days and long training sessions make hydration easy to forget. Read why hydration matters at work.
10. September: Holistic Health Harmony
Period: September
Activity type: Wellness points challenge
Points: steps (200 steps = 1 p), intensity minutes (1 min = 2 p), time outdoors (30 min = 20 p), intermittent fasting for those who choose it (1 day = 20 p), hobby time (30 min = 20 p), journaling (1 day = 20 p)
Standard target: 4,000 points per participant
Advanced target: 5,000 points per participant
Why it works: after a sporty summer, a varied points challenge brings rest, hobbies and reflection back into the routine.
11. October: Autumn Step-a-Thon
Period: October
Activity type: Total steps challenge
Standard target: 300,000 steps in the month (about 10,000 a day)
Advanced target: 400,000 steps
Why it works: walking is the easiest way to stay active as the days get shorter. See 17 corporate step challenge ideas.
12. November: No-Skip November Push
Period: November
Activity type: Training time consistency challenge
Standard target: at least 20 minutes of exercise on 25 days of the month
Advanced target: at least 45 minutes on 25 days
Why it works: in the darkest month, regularity matters more than intensity – a consistency goal builds the habit.
13. December: Finish Strong Fitness Finale
Period: December
Activity type: Strength points challenge
Points: squats (1 rep = 1 p), push-ups (1 rep = 2 p), pull-ups (1 rep = 3 p)
Standard target: 5,000 points
Advanced target: 7,000 points
Why it works: short bodyweight sessions fit around the holidays and build strength for the year ahead. Scale the exercises – knee push-ups or band-assisted pull-ups count too.
14. Summary
The Performance-Focused Plan starts with a charity distance challenge, builds cardio, running and triathlon fitness through spring and summer, and finishes with a strength challenge in December – with sleep, mindfulness, hydration and points challenges in between to support recovery. Standard and advanced targets let everyone take part at their own level.
Want to compare options? See the activity-focused annual wellness plan, the most inclusive annual wellness plan and the holistic annual wellness plan, or browse all wellness challenge templates. Ready to set it up? Book a demo and we will help you build your year.
