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.

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.

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]