Short
Pyramid: 10/20/30/40/50/40/30/20/10
- Ski for 10 hard pulls followed by 10 light pulls. Then ski 20 pulls hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.
Medium
12 x 500m / 2 min easy
- Ski twelve 500 meter pieces. Ski for two minutes at light pressure between each 500.
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.