Today’s workout involves pushing your anaerobic threshold. Skiing is an aerobic and anaerobic activity and requires different styles of training to improve both aspects of fitness in the sport. Perform 10-15 sets or intervals of the circuit below. The idea is to bring your heart rate up to 90% of your heart rate max (220-age….in other words if you’re age is 40 your max estimated heart rate would be 180 beats per minute (BPM)) for 30-60 seconds and then reduce it to 60-65% of your max heart rate (probably 30-90 seconds depending on your level of condititoning). Begin with a 3-5 minute warm-up bike ride or run to get the blood moving and the muscles primed for more challenging work.
NOTE
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Perform the Activity Priming™ warm-up series before beginning this workout.
Your Daily Fix™
Bike, Run, Row or Skiers Edge Machine: Perform 10-15 sets x 30-60 seconds x heavy intensity @ a fast tempo followed by 30-90 seconds recovery x moderate intensity @ a moderate tempo.
For example, you might run at a 6 minute mile pace for 1 minute with an end heart rate of 165 BPM (say if you’re 40 years of age) followed by a 9 minute mile or fast walk recovery until your heart rate returns to 120 BPM or so. Repeat this circuit 10-15 times for a total of approximately 20 minutes.
Feel free to drop me a line if you have any questions.
Stay Fit Skiing!
Andrew Hooge, CSCS, CES
ahooge@fitskiing.com
www.fitskiing.com
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