Tuesday/Wednesday workouts

Tuesday: Skate or Classic
20 minute warm-up
start with 10 minute level 1/2 skiing
5 x 30 secs level 3/4 pickups with 1 minute level 1 ski between
followed by 2 x 2 minute 5k race pace pickups with 2 minute level 1 ski between.
5 minute level 1 ski


Intervals
5 x 2 minute level 4, race pace with 1 minute rest between.


10 Minute level 1 ski


Double poling
5 x up a 30 second hill that challenges you to keep momentum going.


10 minute cool down




Wednesday:  Skate
Same warm-up as Tuesday


15 minutes no pole ski


6 x  hill intervals on a hill that takes between 15 - 30 seconds to ski.
Push the hill as hard as possible and finish the interval over the top not at the top


15 minutes of double poling


10 Minute cool down