Sprint intensity (or speed endurance training) involves doign sets of short duration intervals, sometimes as short as 30 seconds. Sprint intervals are not just for ‘sprinters’ since they provide a much-needed training response for all skiers. Our mission is to train a fast but relaxed pace which will be more cardiovasculary and muscularly demanding than some of the slower interval paces we are used to. Sprint intensity is also perfect for practicing a more dynamic and powerful ski technique that will be useful in all race formats and most importantly train the body to spike then clear lactic acid.
Session: Sprint Intensity 30 second intervals
Best done on skate or classic rollerskis
Warm Up:
20 min – easy skiing
5 min L2
5 minutes easy
5 minutes L3
5 minutes easy
3 x 4 20 second pick ups
Interval:
Sprint Intensity is a great session to work on transitions and skiing them smoothly and effectively. Look for transitions of flat terrain into an uphill or a downhill into flat terrain. Try to mix it up and have a good variety within the session.
This type of 30 second interval is different than a 30 on 30 off steady state session. These intervals will be slightly faster paced with more recovery.
30 seconds fast paced but relaxed
1:30 rest between each interval (or down to a L1 heart rate, I recommend more recovery time for athletes at high altitude.)
repeat x6 - 10 intervals
5-10 minutes rest between sets
X 3 sets
(if you can set a timer on your watch to go off every 30 seconds that’s great, if not I usually just mark out lines on the road and do one interval one direction down the road, recover, then go the other direction down the road.)
If you would like to be very precise with your interval session, wear a heart rate monitor and recover down to L1 (rather than taking a standard recovery time). You will notice that your recovery for some of the first intervals will be quicker than the recovery for the last intervals of each set. Using a heart rate monitor for this workout is a useful tool because we want to increase our body’s ability to recover and clear lactic acid. As we get more efficient at L4 we want to see the time it takes our body to recovery back down to L1 between intervals decrease as we repeat this session more often in the fall.
Goals:
The goal of this workout is to train the body to move quickly and also create, burn, and clear lactic acid. Technique focus is critical.
This session is great at teaching the body to recover quickly between bouts, so it is beneficial for distance skiers and sprinters. You will notice that slow-twitch distance-oriented skiers will have a much easier time recovering between each 30 second interval because they are likely not generating as much lactate as fast twitch skiers. One of our goals is to get better at recovering between each interval.
Try to decrease the rest as we get closer to the season. In July and August we recommend 1:30 min rest between 30 second intervals. Later in the fall and as we sharpen for the season, atheltes should get more effecient at recovering between each interval and we can reduce the recovery time to 30 - 60 seconds.
Skiers should become more comfortable at this uncomfortable pace which is slower than a speed but faster than V02 targeted L4 intervals.
Doing the intervals in groups is a great way to practice relaxed sprint style skiing in packs
