Looking for training inspiration? Here are four training sessions to help you start your cross-country skiing season successfully.

For the first sessions on snow, it’s best to focus on technique and coordination. Once you’ve gained some routine and had a few days on the snow, you can also combine these with sessions focused on technique & endurance/speed. Make sure to work on technique consistently, and during ski holidays, include some easier sessions. Take 10–15 minutes before each session to do balance exercises—it’s worth it.

Training Session 1: 90 min, focus balance and technique (Details)

• 15:00 Balance exercises
• 10:00 Easy warm-up
• 20:00 Skiing without poles
• 10:00 Double-poling on one ski
• 30:00 Normal skating
• 05:00 Cool down

Training Session 2: 100 min, focus technique and endurance (Details)

• 10:00 Balance exercises
• 10:00 Easy warm-up
• 10:00 Skiing without poles
• 20:00 Technique with poles – Focus: 1:1 skating stride
• 45:00 Normal skiing
• 05:00 Cool down

Training Session 3: 100 min, focus technique and coordination (Details)

• 10:00 Balance exercises
• 10:00 Easy warm-up
• 10:00 Skiing without poles
• 20:00 Technique with poles – Focus: 1:2 skating stride
• 45:00 Normal skiing
• 05:00 Cool down

Training Session 4: 75–90 min, focus technique and speed/strength (Details)

• 05:00 Balance exercises
• 20:00 Easy warm-up
• 10:00 Double-poling
• 07:30 5 × 30-second sprints (1:1 stride)
• 07:30 6 × 15-second sprints (1:2 stride)
• 10:00 Skiing without poles
• 15:00 Cool down

Foto: Fischer