warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 6 x 2km (4min) with 3min rolling rest between reps/ HR zone 2
Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.choose a part of your stride to focus on today.
Browse around the articles here on Training Peaks to help you determine your Heart rate training zones if using a monitor.

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 4 x 3km (6min) with 3 min rolling rest between reps/zone 2

Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.

30min zone 1 with 1 x 100m strideout at halfway.

Always concentrate on your technique,pick out a certain part to work on /think about each day.

cycling..ride 60min on flat terrain zone 1-2
keep your cadence high 80-100 RPM
This ride flushes out your legs,keeps the blood flowing and actively recovers you from the skating workouts

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 8 x 2km (4min) with 3min rolling rest between reps/ zone2

Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.

cycling..ride 60min on flat terrain zone 1-2
keep your cadence high 80-100 RPM

This ride flushes out your legs,keeps the blood flowing and actively recovers you from the skating workouts

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 6 x 3km (6min) with 3 min rolling rest between reps/zone 2


Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.