Workout van de Dag (WOD)

Each day we offer three workouts to help you stay on track with your training. Choose from the short, medium, or long workout depending on your goals and schedule for that day.

If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type.

Workout durations include time to warm up and cool down. These durations may vary somewhat for distance-based training, depending on your pace.

short medium long
Short Medium Long
Max 30 min. 45 min. 60+ min.

Workouts voor April 20, 2019



20 minutes with bursts

Ski a single 20 minute piece at a consistent pace. Every four minutes, ski ten strokes hard and then return to your previous pace.

Button Sequences

PM3/PM4/PM5: B-D-B-C-E

Alternatieve korte training | Korte training van vandaag



6 x 4 min / 3 min easy

Ski six 4 minute pieces. Ski for three minutes at light pressure between each piece.

Button Sequences

PM3/PM4: B-D-D-B-B-B-A-A-A-A-B-B-B-E
PM5: B-D-D-B-B-B-B-A-A-A-A-B-B-B-E

Alternatieve medium training | Medium training van vandaag



4-6-8-10-8-6-4 min pyramid / 2 min easy

Pre-set the monitor for 60 minutes. Ski seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on.

Button Sequences

PM3/PM4: B-D-E-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E
PM5: B-D-D-D-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E

Alternatieve lange training | Lange training van vandaag


Voorbereiding: Warming up, cooling down, en stretch elke keer dat je traint. Onthoudt dat intensievere trainingen een langere warming up vereisen.

Laat de technologie je helpen: Zet je performance monitor in voor je training. Hulp nodig? Kijk op de Hoe te gebruiken pagina's voor je monitor:
PM5 | PM4 | PM3 | PM2 | PM1.