4 workouts to try

The Countdown

A classic session that allows you to build ef icient technique and a foundation of aerobic itness. It’s timeconsuming and tough though, so make sure to mentally prepare and hydrate between efforts. Set the damper between 5 and 7, and aim for an intensity of 7 out of 10. Ski for 2,000m, rest for two minutes, then repeat for 1,000m and 500m with the same rest. Climb up from 500m to 2,000m if you want a longer session, doubling the rest periods if needed.

Repeat Sprints

This workout replicates the energy demands of riding and racing bikes – high-intensity efforts with a short recovery. This is a time-effective way to improve your conditioning, and Reece often does these after a strength training session. Set the damper setting to around 7. Ski for 100m with max effort, rest for 45 seconds and repeat six times. Start with two sets, resting for three minutes in between, and work your way up to four or ive sets with the same rest duration.

100% All-Out

The high intensity of these intervals means they should only be carried out when fresh, but they build huge reserves of fatigue resistance as well as topping up your overall endurance in a challenging package. With the damper set close to 8, sprint for 250m at maximum intensity, then allow yourself three to four minutes’ rest. Repeat three to ive times. Start with one set and build up to two, with at least eight minutes’ recovery between sets.

Dirty Thirties

These intervals will help any rider to develop maximal aerobic power – your body’s natural ability to deliver the highest possible amount of energy through your sustainable aerobic energy pathway. They hurt, but bring big bene its! Set the damper to eight, and ski for 30 seconds at maximum intensity. Rest for the same period and repeat six times to make a set. Do two or three sets with at least three minutes’ rest in between.