Short
500 m time trial
- Ski a 500-meter time trial, going for your personal best.
Medium
4 x 6 min / 3 min easy
- Ski four 6 minute pieces. Ski for three minutes at light pressure between each piece.
Long
4-6-8-10-8-6-4 min pyramid / 2 min easy
- Pre-set the monitor for 60 minutes. Ski seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four-minute piece, then two light, a six-minute piece, two light and so on.