Programs; Run1 – Run Vo2 Max; Run2 – Run – Lactate Profile; Run3 – Run – Lactate Profile - Abilica XC 2700 MILL V4 User Manual

Programs

Note:
All programs are installed to start interval from LEVEL 1 (Grade time). This means that warm-up and
cool-down is not included in the main program, and that it is the user's own responsibility to adjust
proper warm-ups and cool-downs in manual mode.
RUN1 – RUN VO2 MAX
Performance test run for measuring Vo2 max and capacity. The program is carried out constantly on a 5%
incline with an increase of 0.5 kph per minute, as a step test. Output speed of 10 kph. With this test, you
can easily measure your capacity by seeing how many loads you are able to perform from workout to
workout. With equipment for measuring maximum oxygen uptake, you can use this during the execution of
the test.
RUN2 – RUN – LACTATE PROFILE
Lactate profile test run for measuring anaerobic threshold and work economy. The program is carried out
constantly on a 10% incline with a pull of 6 minutes per load. Output speed of 6.6 kph. With this test, you
can easily measure your anaerobic threshold and work economy by seeing when the lactate exceeds
anaerobic values (+ - 3.5 goals with lactate scout pro). You can also estimate your oxygen uptake by
assuming that oxygen uptake increases linearly with load. (Example: 6.6 km corresponds to 32-33 Vo2,
10.2 kph corresponds to 55-56 vo2, 12 ph corresponds to 65 Vo2 etc).
RUN3 – RUN – LACTATE PROFILE
Lactate profile test run for measuring anaerobic threshold and work economy. The program is carried out
constantly on a 5% incline with a pull of 6 minutes per load. Output speed of 8 kph. With this test, you can
easily measure your anaerobic threshold and work economy by seeing when the lactate exceeds anaerobic
values (+ - 3.5 goals with lactate scout pro). You can also estimate your oxygen uptake by assuming that
oxygen uptake increases linearly with load. (Ex: 8 km corresponds to 32-33 Vo2, 12 kph corresponds to
55-56 vo2, 15 kph corresponds to 65 Vo2 etc)
XCD1 – DIAGONAL INTERVAL PROFILE
Progressive interval training for diagonal training on roller skis. 8 min pull, 2 min pause, 4 min pull, 2 min
pause, 4 min pull, 2 min pause, 4 min pull, 2 min pause, 4 min pull, 2 min pause. The pulls are carried out
on a 12% incline. The breaks are carried out in the same incline with a light load (speed). Efficient program
for exercising downhill capacity on roller skis and technique in diagonal walking.
XCD2 – DIAGONAL – PRESTASJONSTEST
Performance test roller ski for measuring capacity and performance uphill. The program is carried out
constantly at a 12% incline with an increase of 0.5 kph per minute, as a step test. Output speed of 8 kph.
With this test, you can easily measure your capacity by seeing how many loads you are able to perform
from workout to workout. With equipment for measuring maximum oxygen uptake, you can use this during
the execution of the test. In addition, you can efficiently work with technique on increasing load and adapt
in relation to speed.
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