Strength matters for long-distance skiers, but without enough capacity your body will hold you back on the climbs and when rivals attack. With the right training, you will see clear progress within two months.

The winter season is approaching fast, and you cannot count on miracles. One small training miracle, however, is uphill running with poles, one of the most effective ways to improve your performance in a relatively short time. It does not take years, and you will notice progress very soon. Just be prepared for a tough session.

How the session works

You need a long climb that is neither too steep nor too gentle. It should suit your fitness level so that you can run uphill continuously for an extended period.

If you are new to this type of training, start with shorter intervals and fewer repetitions. For beginners, three- to four-minute intervals with two minutes of recovery are enough. Later, you can increase both the number and length of the intervals (for example, from 6 x 4 minutes up to 6 x 6 minutes), or vary them from week to week.

Use the recovery between intervals to catch your breath and jog easily or walk back down, so you do not “waste” the climb. Finding a hill long enough for several minutes of continuous uphill running is not always easy.

Session facts

Purpose of the session

If you are fast and strong on the climbs, you will be fast in races too, both on the uphills and over the crests where you need to push the pace. You will also find it easier to respond when your rivals attack. This type of training helps develop your breathing and cardiovascular capacity. The climb gives you no rest, and the session takes you right to your limit.

The recovery between intervals lets you ease off for a moment and bring your breathing and heart rate down. Uphill intervals are ideal for recreational skiers who often do their long sessions at a relatively high pace. Here they learn that they need to save energy during the warm-up, run the intervals at a very high pace and make full use of the recovery.

Warm-up: 20 min

• Easy jog on flat terrain. You can add some running drills.
• Finish with two to three short strides of about 10–15 seconds.

Main set: 25–35 min

• 6 x 6 (or 4) minutes at anaerobic threshold. Start the first (and, if needed, the second) interval below your anaerobic threshold, then gradually increase the pace so that you reach maximum effort in the last interval. Otherwise, you risk not completing the remaining intervals at the right intensity.
• During recovery, keep moving lightly by walking or jogging easily down the hill.

Cool-down: 20 min

• Easy roller skiing on flat terrain, or an easy jog.

Read more training articles here.