Focus on speed
Duration: Around 80 minutes
Bear in mind: The ski trail should be compact to avoid sinking heavily into the snow when you push off.
15-minute warm up
- Skate in a relaxed manner in easy terrain to warm up.
Gradient skating for 15 minutes
- Fluidly adapt the step types to the hilly terrain.
- Continuously increase the tempo for 30-40 seconds at each terrain transition (from a descent to an ascent, from an ascent over the crest to a descent).
- Repeat the whole exercise 3-4 times and skate at a pleasant tempo for 3-4 minutes in between.
Sprint for 15 minutes (series 1) - 5 x10 sec
- Find a flat, easy, and clear section of the route and draw a start and finish line in the snow with your pole.
- Start from a standing position at your own or your training colleague’s command.
- Take 3-4 asymmetric steps then switch to the 1:1 style until you reach your maximum speed.
- Wind down and slowly skate back to the start. Start every 3 minutes.
- Variant 1: after starting, only double-pole for 10 metres then switch to the 1:1 style.
- Variant 2: complete the total distance in only one step type, e.g., 1:1 style or double poling.
Active break for 10 minutes
- Skate in a relaxed manner using the poles, switch your focus and “shake out your legs & arms”.
Sprint for 15 minutes (series 2)
- Find hilly terrain.
- Skate one lap at an endurance tempo.
- Then, depending on the terrain, switch to an 8-12 second sprint every 2-3 minutes over a terrain transition.
- Select different transitions.
Skate in a relaxed manner for 10 minutes to wind down
- Feel the cold air in your lungs once again and slowly make your way home.