Speed training is beneficial for all skiers, and of course, high speed is even more important for skiers focusing on sprints and short distances. In long-distance races as well, speed is a valuable factor when aiming to win races, achieve successful breakaways during competition, and simply ski faster.

Speed training may sound quite straightforward, but for long-distance skiers, it means the ability to ski quickly with tired muscles during a long skiing performance. To improve this ability, skiers must perform specific speed exercises to fine-tune their body’s performance even in a fatigued state.

According to Maastohiihto.com, the benefit of speed training is neuromuscular, meaning it teaches muscles to move quickly. When doing speed training, it is important to focus carefully on technique to ensure it remains cohesive and not haphazard. Speed intervals can either be a standalone workout or incorporated into a long session, often towards the end. This activates and simulates competition conditions by engaging the body’s fast muscle fibres.

A good and widely used example of speed training is to do three sets of 5 x 30-second sprints. Ski either on rollers or skis at full speed for 30 seconds and then rest for two minutes. In this specific exercise, it’s crucial to achieve full recovery between sprints because speed is the goal of these intervals. Also, take a 10-minute break between sets to ensure you’re fully recovered and ready for the next set.

A more intensive version of the above interval session is 10 x 30-second sprints with 30-second rest periods. This is more than just speed training because the intensity of the exercise increases exponentially due to the short recovery time described. This workout can easily become a high-intensity exercise due to the short recovery period. Sprint skiers usually have long breaks between their intervals because speed is their primary goal, but long-distance skiers often have shorter recovery periods because they need to be able to ski fast even when fatigued.

Changing the length of the interval itself can lead to an increase in intensity, but it can easily become too intense or even power-intensive to be a pure speed training. Suitable terrain, for example, a gentle downhill or flat, works well for a one-minute interval. Take the start a little more slowly to make sure that the speed is maximized at the end of the interval.

When doing speed training, keep in mind that the goal is to develop speed and not to produce too much lactic acid in the muscles. A minute is already so long that too much lactate can easily develop in the body. Recovery in these pulls’ ranges from a minute to as much as three minutes, depending on the purpose of the workout.

You can also develop speed during light aerobic workouts (pk training), during which you can do a few short sprints to activate fast muscle fibers. For example, 4 x 20-second intervals and a long, at least two-minute break in between work well in connection with long runs.

It is also advisable for recreational skiers, fitness competitors, and veteran skiers to do speed training to increase their speed capacity over long distances. Proper speed training will certainly raise the overall competition pace and improve the ability to make breakthroughs and find good peloton situations when needed.

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