Speed training is beneficial for all skiers, and, of course, high speed is even more crucial for sprinters and those focusing on short distances. In long-distance competitions, speed is also a valuable factor when aiming to win races, make successful breaks during the competition, and simply ski faster.

Speed training may sound relatively straightforward, but for long-distance skiers, it means the ability to ski rapidly with tired muscles during a long skiing performance. To improve this ability, skiers need to undertake specific speed training to fine-tune their performance even in a fatigued state.

The benefit of speed training is neuromuscular, meaning it teaches muscles to move quickly. When doing speed training, it is important to focus on technique and ensure that it remains consistent, avoiding any sloppy movements. Speed intervals can either be a standalone workout or can be incorporated into a long training session, often towards the end. This activates and simulates the quick muscle fibers in the body, replicating race conditions.

According to Maastohiihto.com, one good and widely used example of speed training is doing three sets of 5 x 30-second sprints. Ski either on roller skis or actual skis at maximum effort for 30 seconds, followed by two minutes of rest. In this specific exercise, complete recovery between sprints is crucial because speed is the goal of these intervals. Also, take a 10-minute break between sets to ensure full recovery before starting the next set.

A more intense version of the above is doing 10 x 30-second sprints with 30 seconds of recovery. This goes beyond mere speed training because the intensity of the exercise increases exponentially due to the shorter recovery periods. This workout can easily become a high-intensity training due to the short rest times. These intervals can also be incorporated into a long skiing session.

An even more challenging variation of the interval session mentioned above is doing 15-second full-speed sprints with 15 seconds of recovery. However, the recovery time is so short that this exercise can become extremely taxing and essentially turn into an oxygen intake exercise. Mattias Reck, the former coach of Team Ramudden, is known for his “40–20 intervals,” where full-speed skiing is done for 40 seconds with a short 20-second recovery. The number of sets and sprints can vary depending on the nature of the training.

There are many variations of these speed training exercises, and everyone should find a method that suits them best. However, it’s essential to remember that short recovery times increase the overall intensity of the workout, making it more of a “capacity-building exercise” rather than pure speed training. Sprint skiers typically have longer breaks between their intervals because speed is their primary focus, but long-distance skiers often have shorter recovery times as they need to maintain high speeds even when fatigued.

The length of the intervals can also be adjusted, but they can easily become too intensive and focused on power rather than pure speed training. One-minute intervals in suitable terrain, such as gentle downhill or flat terrain, work well for this purpose. It’s advisable to start the interval slightly slower to ensure maximum speed at the end.

When conducting speed training, it’s important to keep in mind that the goal is to develop speed without producing too much lactate in the muscles. One minute is already a long time, and excessive lactate buildup can occur in that time. Recovery during these intervals can range from one to three minutes, depending on the desired training effect.

Speed can also be developed during light aerobic workouts (low-intensity training) by incorporating a few short sprints to activate fast muscle fibers. For example, 4 x 20-second intervals with a minimum of 2 minutes of rest in between work well during a long ski session.

Recreational skiers, fitness enthusiasts, and veteran skiers should also engage in speed training to increase their speed capabilities even on long distances. Proper speed training undoubtedly raises overall racing speed and improves the ability to make breakaways and find good draft positions when needed.

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