At this time of year, Nordic Skiers everywhere are reducing their Zone 1 "volume" and focusing on speed and racing preparation. These workouts are very important to develop race form. The following 2 workouts are examples you ca use to prepare yourself for a race or race season. Make sure there is enough rest (a few days) between a very hard workout and your event. It is very beneficial to use a heart-rate monitor in these workouts for 2 reasons: 1) adjust your intensity 2) know when you are recovered and ready for the next interval. These heart rate figures are my own.
Workout #1 Long-Distance Race Intervals
-4X8 minutes Heart rate 165-172 Bpm
-Resting period of 3-4 minutes
-Vary the terrain and maintain technique
Workout #2 Short-Distance Speed
-15X1 minute Heart rate 170-180 Bpm
-resting period 45 secs to 1 min
-Focus on power and limb quickness
During the second workout I rarely glance at my watch; however looking at the data after can glean some important information about your intensity level.
Enjoy the White Stuff