Activation ski to recruit muscle the necessary muscle groups used for XC skiing. Complete 10 minutes WU 65-70% of Threshold Heart Rate (THR). 4 minutes progressive warm up. 4 x 6 minute endurance blocks with 10 seconds max sprint inbetween.
Please see the attached document for your strength plan.
Heart Rate data should only be taken from the final 20 minutes of the 30 minute effort due to Heart Rate delay.
Ski flat to rolling route - steady state effort. WU: 10 mins @ 70%, MS 1:10 @ 80% of Threshold Heart Rate, CD 10 mins.
Ski flat to rolling route - steady state effort. WU: 10 mins @ 70%, MS 1:40 @ 80% of Threshold Heart Rate, CD 10 mins.
Threshold intervals due to short mid-week training load. WU 8 mins @ 70-75%. MS 8 mins @ 100-105%. Repeat x 3. CD 7 mins.
Complete endurance ski @ 80-85% for 40 minutes. WU and CD 10 minutes @ 70-75%.
During the 40 minutes complete each of the following exercise 4 minutes x 2: