Workout of the Day

Each day we offer three workouts to help you stay on track with your training. Choose from the short, medium, or long workout depending on your goals and schedule for that day.

If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type.

Workout durations include time to warm up and cool down. These durations may vary somewhat for distance-based training, depending on your pace.

short medium long
Short Medium Long
Max 30 min. 45 min. 60+ min.

Your workouts for July 30, 2014

short

Short

2 x 2000m rate increase / 4 min easy

Ski two 2000 meter pieces. In each piece, ski the first 1000 meters @ 35-40 spm. Then 500 meters @ 40-42 spm, 250 meters @ 42-44 spm and 250 meters @ 45+ spm. Ski for four minutes at light pressure during the rest period.

Show alternate short | Show today's short

medium

Medium

5 x 1500m / 2 min easy

Ski five 1500 meter pieces. Ski for two minutes at light pressure between each 1500.

Show alternate medium | Show today's medium

long

Long

3 x 15 min / 4 min easy

Ski three 15 minute pieces. Ski for four minutes at light pressure between each piece.

Show alternate long | Show today's long

TIPS FOR SUCCESS

Prepare and reward: Warm-up, cool-down, and stretch every time you train. Remember that workouts of greater intensity require a longer warm-up.

Let technology help: Program your performance monitor for the workout you choose. Need help? Check out the How to Use pages for your monitor:
PM4 | PM3 | PM2 | PM1.