An easy long-distance session lasting 2 to 4 hours, interspersed with short speed intervals.

A long-distance session with speed intervals is a classic in the training repertoire for elite athletes, recreational skiers, and younger competitors. It trains both technique and endurance and can be performed in various movement forms, both summer and winter. 

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.

Training session facts

Training benefits 

The purpose of this session is to work on technique in addition to general endurance. The included speed intervals at maximum effort demand greater coordination and technique than simply skiing at a steady pace.

Structure

Warm-up 

• Ensure you are thoroughly warmed up before starting the speed intervals

Main Session 

• 4 to 8 x 30-second intervals at 80 to 90 percent of maximum intensity
• 10 minutes of easy skiing (return to normal long-distance pace) between each interval

Cooldown 

• Include a good cool down after the last interval before finishing the session

Session Description

Ski at a relaxed intensity as you would during regular long-distance sessions. Incorporate 4-8 intervals of 30 seconds at 80-90 percent of maximum intensity. Ski slowly for 10 minutes between each interval.

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

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.