* Only after warm up

It may be useful for you to monitor your pace and heart rate during the workout sessions below –this will be a useful guide and point of reference for your next training session. Each session or workout is designed to be around 45 – 60 minutes. Feel free to reduce or increase the total workout time as you wish. We also suggest mixing single poling and double poling to make your training session more varied and interesting. Remember, to get the most out of your SkiFast always maintain good technique!


Workout 1
Steady state. (Total 45 minutes work)
30 minutes steady state (30-50 strokes per minute) then 3-4 minutes rest, light skiing- Then another 15 minutes steady state to complete the session.

Workout 2
Long Pyramids. (Total work 44 minutes)
5-6-7-8-7-6-5 minute efforts – with one minute rest between each effort.


Power Bar

Workout 1
30 pulls, hard then 90 pulls easy x 10 then long rest for 5 minutes or until recovered then repeat.

Workout 2
20 x Pulls hard – 10 x ski easy x 5 times.
Then Rest for 5 minutes -repeat 3 x times.

Strength / Power Endurance
10 x 500m – with 250m easy.


Speed Play

15 minutes Steady State with 5 x hard pulls at the beginning of each minute.
Repeat this 2 or 3 times after a rest after each 15 minutes.
It may be interesting for you to also record your times for some specific distances against others on our scoreboard. [Link here]