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 December 17, 2014



Pyramid: 10/20/30/40/50/40/30/20/10

Ski for 10 hard pulls followed by 10 light pulls. Then ski 20 pulls hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.

Show alternate short | Show today's short



10 x 2 min / 1 min easy

Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense skiing with one minute of relaxed skiing for a total of 30 minutes.

Show alternate medium | Show today's medium



Marathon time trial

Ski a 42,195 meter (marathon) time trial, going for your personal best. After you've skied enter your time in the Online Ranking and see where you stand with others of your age and gender.

Show alternate long | Show today's long


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:
PM5 | PM4 | PM3 | PM2 | PM1.