Are you looking for a workout that will test your fitness and teach you how to manage your heart rate effectively?

This structured uphill interval training is designed to gradually push you to your limits and significantly improve your physical condition.

Training description

This training focuses on uphill climbs on roller skis, either in classic or skating technique. If you are at a very high performance level, you can also try it in double poling, or you need to find terrain that isn’t too steep.

You will need a long ascent, and if you’re feeling apprehensive, it’s advisable to have someone who can drive you back down to the valley after the training.

You can complete intervals of 6 × 6 minutes, but if that feels too challenging, you can opt for 6 × 4 minutes instead. The rest between intervals lasts for 2 minutes.

Training facts 

Training purpose

If you are fast and strong on climbs, you will also be quick in races, whether they are profile-challenging or relatively flat. It’s primarily about your functional capacity, and this type of training will help you develop it. Uphill training will not allow you to go slow and will push you to your limits.

The rest between intervals will help you catch your breath for a moment and allow your breathing and heart rate to settle. Uphill interval training is excellent for recreational skiers who maintain a relatively high pace during long training sessions. Here, they will realize that during the warm-up, they must conserve energy, push hard during the intervals, and make the most of their rest periods.

Warm-up / Preparation — 20 min

• Easy roller skiing on flat terrain.
• Finish with 2–4 quick sprints on flat sections, approximately 100 meters long.

Main session — 50 min

• 6 × 6 (or 4) minutes at anaerobic threshold level. In the first (and if needed, the second) repetition, start below your anaerobic threshold and aim to increase your pace to maximum effort in the last interval. Otherwise, you risk not completing the remaining intervals at the desired training intensity.
• During the recovery breaks, you must keep moving — ski down (if possible), or continue with a very slow uphill pace.

Cool Down / Relaxation — 20 min

• Gently roller ski on flat terrain or jog lightly.

Also Read
ROLLER SKI TRAINING: VO2max intervals
ROLLER SKI TRAINING: Standard session on SkiErg
ROLLER SKI TRAINING: Strengthen your skate technique with just two kilometers of asphalt

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