She calls the session both raw and ruthless, but also absolutely indispensable. This is the Norwegian national team skier’s favorite workout.

July is generally a camp-free month for most elite cross-country skiers. But that doesn’t mean it’s training-free. Langrenn.com spoke with elite national team athletes, who shared their favorite summer workouts.

And the fact is: the training done in July matters more than many might realize.

Also Read: July training can make or break your ski season

Former national team coach Geir Endre Rogn believes many underestimate how decisive the summer months are for building the shape that lasts all winter. This is the time when the foundation is laid or missed.

“We see that those who really put in the work take big steps forward during the summer. It lays the groundwork for tolerating and getting the most out of the fall training, and for building a stable form that lasts through the winter,” he told Langrenn.com.

Favorite session: Test intervals on the roller ski treadmill

Kristin Austgulen Fosnæs, who skied the final leg for Norway in the relay at the World Championships in Trondheim last winter, remains systematic even during off-camp periods. Her favorite session is brutal, both physically and mentally, but she loves it.

What’s your favorite session during dryland (off-snow) season?

“Test intervals on the roller ski treadmill. I think it’s fun to train on the treadmill. It’s incredibly black and white, making it easy to compare. Currently, threshold intensity is the primary focus. However, I also look forward to tougher sessions and shorter intervals, which come a bit later. We don’t do much of that early in the season,” Fosnæs says.

Why do you like it?

“What’s fun is that you have numbers to compare from session to session. Of course, it’s not fun if the numbers are worse than last time, but it’s really rewarding when you see progress.”

What does a session like that specifically look like?

“Typical standard sessions on the treadmill in the summer can be, for example, six intervals of eight minutes at zone 3 intensity.”

What’s the specific training benefit of this workout / why is it useful?

“Standard treadmill sessions are a great indicator of whether the body is on track, how you should train going forward, and whether you need to adjust anything. I think they provide a lot of answers, so I really believe in those sessions.”

How often do you do this workout?

“It varies. It’s a bit challenging to fit in between training camps, but it’s usually a go-to session right after camps, so it’s once or twice a month. There are so many different types of sessions to fit in, so it’s hard to do it much more often than that.”

Read More: Should you train on a roller ski treadmill?

Aiming for Blink

Kristin Austgulen Fosnæs had her last national team camp at the end of June and early July. Now, the Blink Festival in early August is her next big team gathering. She will be there, as will the rest of the national elite team, except Kristine Stavås Skistad, along with a large part of the international elite.

Are you interested in training for long-distance and traditional cross-country skiing? Click HERE and read more about it.