An effective 60-minute interval workout at high intensity, designed to increase capacity/VO2max.

This is a simple, effective session that can be done weekly and can be varied between different movement forms.

Session facts

Training effects 

The purpose of this session is to elevate VO2Max, or capacity.

Warm-up 

• Ensure you are well warmed up before starting the intervals.

Main session — 30 min

• 4 x 6-minute intervals alternating between 40 seconds hard / 20 seconds easy within the interval.
• 2-3 minutes rest 

Cooldown 

• Include a good cool down after the last interval.

Execution

Find an uphill section that lasts at least 5 minutes, or a part of a roller ski track with minimal downhill.

Perform intervals with 40 seconds of high intensity (Z5 feeling), followed by 20 seconds of easy recovery. For example, 4 x 6 x 40/20 (6-minute intervals with 40 seconds “on” and 20 seconds “off”).

Rest for 2-3 minutes, or as long as it takes to return to the starting point. Longer breaks don’t matter much other than extending the total duration of the workout.

This session was developed by coach Vetle Leander Johansen from Team Swenor-Splitkon, who is responsible for athletes including Calle Halfvarsson and Oskar Svensson, as well as several of Norway’s fastest elite skiers.

Also Read
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.