Duration: around 80-90 minutes
Bear in mind: can be performed in both the classical and skate skiing style.

10-minute warm up

• Skate in a relaxed manner in easy terrain to warm up.

Double poling for 15 minutes

• Double poling is not just strength training for the arms but a full-body workout. Your core and leg muscles are equally taxed and are important to achieve efficient double poling. It’s best to practice on flat or slightly ascending terrain.
• The legs should be stretched without completely extending the hollow of the knee. Activate the core and gluteal muscles by tensing them and then use your arms.
• When using the poles, bend your arms slightly, relax your shoulder position, keep your hands at knee height and push through fully.

Active break for 10 minutes

• Skate in a relaxed manner using the poles, switch your focus and enjoy the snowy landscape.

Skate without poles on an ascent for 20 minutes

• Find a stretch with a longer ascent or a hilly route.
• The poles can be held loosely in the hands (mid-shaft), thus imitating the arm and pole movement. Or place the poles at the side of the cross-country skiing trail.
• Make longer and more deliberate leg kicks. In order to use more strength, increase the knee angle (push your knee forwards).     

Active break for 10 minutes

• Skate in a relaxed manner using the poles, switch your focus and enjoy the snowy landscape again.

Diagonal pole pushes for 10 minutes

• Select a flat route.
• Instead of double poling, your arms will now imitate the diagonal technique.
• Keep your upper body upright, relax your shoulder position, and make a diagonal movement using long arms movements.
• Always keep the feet parallel at the same height.

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.

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