Looking to incorporate roller ski training into your routine to enhance your strength, speed, and agility in the skate technique? A short stretch of asphalt is all you need, and believe us, your training will still be varied and effective.

This training session focuses on skate intervals on roller skis in hilly terrain. After a proper warm-up, you can begin with intervals – 10 x 3 minutes. If needed, start the first intervals below your anaerobic threshold and aim to increase your pace to maximum effort in the final interval. If possible, plan your training on flatter terrain with really short (around 30 seconds long) steep climbs.

Session facts

Warm-up — 20 min

Light warm-up on roller skis in flat terrain.

Main Part — 40 min

10 x 3 minutes on flat and short climbs, with 1 minute of rest between intervals – Start below your threshold and then increase your pace to maximum – Focus on your skate frequency and technique.

Cooldown — 20 min

Light jogging (cool down) or easy roller skiing in flat terrain.

Training goal

This training is designed not only for those who want to focus exclusively on skate technique but also for classic style skiers. The main goal is to strengthen the muscles specific to skate skiing through high-intensity exercises.

Short intervals are also suitable for beginners, who can start with fewer repetitions. In varied terrain, you will experience high speeds not only on flat sections but also on climbs. All you need for a quality training session is just two kilometers of asphalt!

Also Read – ROLLER SKI TRAINING: Standard session on SkiErg

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