Short
7 x 1 min / 30 sec easy
- Ski seven 1 minute pieces at a stroke rate of 40-44. Ski for 30 seconds at light pressure between each piece.
Medium
3 x 2000m / 1 min easy
- Ski three 2000 meter pieces. Ski for one minute at light pressure between each 2000.
Long
5 x 10 min / 2 min easy
- Ski five 10 minute pieces. Ski for two minutes at light pressure between each piece.