Xcdp1 – Poling Interval – Profile; Xcdp2 – Poling – Performance Test; Bike1 – Bike – Moderate Hill; Bike2 – Bike – Steep Uphill - Abilica XC 2700 MILL V4 User Manual

XCDP1 – POLING INTERVAL – PROFILE
Progressive interval training for poling 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 at a 4% incline.
The breaks are carried out in the same incline with a light load (speed). Efficient program for training
technique and pole capacity in gentle uphill terrain on roller skis. With such a progressive interval workout,
you will achieve a good execution of the session that will ensure you great benefits both technically and
physically.
XCDP2 – POLING – PERFORMANCE TEST
Performance test roller ski for measuring capacity and performance in poling gently uphill. The program is
carried out constantly at a 4% incline with an increase of 0.5 kph per minute, as a step test up to 10
minutes. Output speed of 14 kph. After 10 minutes, the speed is 18 kph and the program then increases
with 1% every 2 minutes. 10-12min 5%, 12-14min 6% and 14-16min 7%. 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 lactate or maximum oxygen uptake, you can use this during the test. In addition,
you can efficiently work with technique on increasing load and adapt in relation to speed.
BIKE1 – BIKE – MODERATE HILL
Interval program bicycle at a moderate incline for the development of uphill capacity. The program is
carried out constantly at a 8% incline at 8 minute intervals with progressive increase in speed every 2
minutes. Pull 1 has an output speed of 12 kph - increased to 14 kph after 2min - increased to 16 kph after 4
min – 18 kph after 6 min. After 8min, the speed is reduced to 10 kph and you get an active break of 2 min
before the next pull. The next pulls are carried out in the same way as the previous ones with an output
speed of 14 and 16 kph, respectively, with the same progression with an increase of 2 kph per 2 minutes -
active break for 10 kph of 2 min after each 8min pull. In total, the program gives you a 3x8 minute interval
in a moderate incline.
BIKE2 – BIKE – STEEP UPHILL
Interval program bicycle on steep inclines for the development of uphill capacity. The program is carried
out constantly at a 13% incline in 4 minute intervals with progressive increase in speed every 2 minutes.
Pull 1 has an output speed of 9 kph - increased to 10 kph after 2min. After 4min, the speed is reduced to
7 kph and you get an active break of 2 min before the next pull. The next pulls are carried out in the same
way as the previous ones with an output speed of 10, 11, 12 and 13 kph, respectively, with the same
progression with an increase of 1 kph per 2 minutes. - active break for 7 kph of 2 min after each 4min pull.
In total, the program gives you a 5x4 minute interval in steep incline.
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