Concept2 SkiEnerg User Manual page 9

TRAINING
The Third Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily for 10 minutes at a comfortable pace.
3. Ski easily for 3-5 minutes.
4. Repeat Step 2.
5. Ski easily for 3-5 minutes for a cool-down. Stretch.
The Fourth Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily for 4 minutes at a moderately intense pace. You should be feeling quite
tired by the end of this work interval.
3. Ski easily for 3 minutes to rest.
4. Repeat Steps 2 and 3 three to four more times for a total of 3–4 four-minute intervals.
5. Ski easily for 3–5 minutes for a cool-down. Stretch.
The Fifth Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily a little harder for 2 minutes.
3. For the next five minutes, alternate 1:40 of moderately intense skiing with 20 seconds
of very easy skiing. Cadence can be anywhere between 30 and 45 spm.
4. Ski easily for 2 minutes
5. Repeat Steps 3 and 4 two more times for a total of 15 minutes of these "short-rest"
intervals.
6. Ski easily for 3–5 minutes for a cool-down. Stretch.
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