10 minutes balance exercises

• 5 minutes scooter exercise on one ski on flat terrain. Glide on one ski while pushing off the ground with the other leg (without a ski), like riding a scooter. Glide as long as possible on the ski. Make sure the nose–hip–knee–foot axis stays in a vertical line.
• 5 minutes scooter exercise with the other leg.

20 minutes easy warm-up

• Easy skiing in gentle terrain.

10 minutes double poling on slightly uphill terrain

• Double pole quickly with a good rhythm. If needed, take a short break after 5 minutes.

5 x easy skating alternated with 30-second sprints in the 1:1 stride

• Perform the sprints using the 1:1 skating stride. Focus on generating as much power as possible from the legs.
• Between sprints, ski easily for about 1 minute.

6 x easy skating alternated with 15-second sprints in the asymmetric 1:2 stride

• On uphill terrain, perform three sprints with the lead arm on the right and three sprints with the lead arm on the left in the asymmetric 1:2 stride, as fast as possible.
• Between sprints, move or ski easily for 1–2 minutes as you like.

10 minutes skiing without poles

• Ski easily without poles, adapting to the terrain. Swing your arms and adjust your movement as if you were using poles.

15 minutes cool-down

• After intense sessions, a longer cooldown is needed. Ski easily for 15 minutes at your own pace.