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INSTRUCTOR’S MANUAL
WORKOUT 3
Goal: This workout introduces longer skiing with
cadence variation.
Notes: Try to ski at a pace that is several seconds
faster than your 10 minute pace from Workout 2.
Warm-up: Ski easily for at least 5 minutes to
warm up.
Setup: Press Select Workout > New Workout >
Timed Intervals and use the buttons to set a work
time of 5 minutes and a rest time of 2 minutes.
Workout: Four 5-minute pieces, varying the
cadence rate throughout each 5 minute piece as
noted below.
• 35 spm for the first 2 minutes
• 40 spm for the next 2 minutes
• 45 spm for the last minute
Then, ski very easily for 2 minutes before starting
the next 5 minute piece.
WORKOUT 4
Goal: This workout focuses on longer, steady
skiing with consistent cadence.
Notes: Try to go faster than you did in the 10
minute piece in Workout 2.
Warm-up: Row at least 5 minutes easily to warm
up.
Setup: Press Select Workout > New Workout >
Timed Intervals and use the buttons to set a work
time of 10 minutes and a rest time of 3 minutes.
Workout: Do two 10 minute pieces with 3
minutes rest in between. Aim for a stroke rate
between 40 and 45 spm.
WORKOUT 5
Goal: This workout features short intense intervals. This is the workout to see how fast a pace you can
achieve.
Notes: Take extra time to make sure you are well warmed up before starting this workout.
Warm-up: Ski easily for at least 5 minutes, then begin to add in some 10-stroke accelerations. Just
put more effort into your technique and keep an eye on the central display of pace. You should see the
pace number drop as you go faster. Alternate 10 faster pulls with 10 slower pulls for a few minutes.
Then ski steadily and comfortably until you reach a total of at least 10 minutes.
Setup: Press Select Workout > New Workout > Timed Intervals and use the buttons to set a work
time of 1 minute and a rest of 1 minute.
Workout: Ski 1 minute hard, 1 minute easy for a total of 20 minutes. Watch the central display for your
pace. Aim for a cadence of 40–45 spm. After the workout, use the PM’s recall/memory function to see
what your pace was for each interval. Record your best pace!
WORKOUTS
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