Ski machine intervals
Intervals with steady recoveries on the ski machine or on a run. Builds pace control and breathing; this is the main piece today.
- min
- 50
- blocks
- 3
Hard parts feel strong and repeatable, not a sprint. Pick a pace where you can speak a short sentence; during the easy parts you can speak in full sentences.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 5 min | 6 min | 7 min |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 15 reps | 20 reps | 25 reps |
| Jump Rope | 60 s | 90 s | 2 min |
On the row, use slow strokes with nose-only breathing; keep shoulders down and relaxed.
endurance
8 intervals, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 75 s | 90 s | 2 min |
Stand tall and pull down from high to low with hips and arms together. Start a touch conservative so the last hard piece still looks the same.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 7 min | 8 min |
| Hip Flexor Stretch | 45 s | 60 s | 90 s |
| Hamstring Stretch | 45 s | 60 s | 90 s |
| Foam Roll | 90 s | 2 min | 2 min |
Walk easy and breathe low into your belly. Hold each stretch with soft shoulders and slow exhales.
2026-10-06