RAPIDS NORDIC

Zone 1 Aerobic Base Building

Wed Nov 12 2025

Zone 1 Aerobic Base Building

Date: November 12, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 4/10 (Zone 1 - Easy) Focus: Build aerobic foundation

Balance Activation (10 min)

• Dynamic balance walks
• Single-leg stands with movement
• Proprioception drills
• Toe Knee Nose alignment

Warm-Up (15 min)

• 10 min easy movement
• 5 min dynamic stretching

Main Workout - Zone 1 (75 min)

Long Aerobic Development

• 45 min continuous easy running
  • Mix terrain if possible
  • Maintain conversation pace
  • HR 60-70% max

Technique Integration

• 15 min ski-specific movements
  • Bounding (easy effort)
  • Ski walking
  • Balance challenges

Hill Technique (Easy)

• 15 min gentle hill repeats
  • Focus on form, not speed
  • Walk down recovery

Strength Circuit (15 min)

• 2 rounds:
  • 20 bodyweight squats
  • 15 lunges each leg
  • 20 core twists
  • 15 glute bridges
  • 30 sec side planks

Cool Down (10 min)

• Easy walking and stretching

Key Points

• Zone 1 all day - no temptation to go harder
• This builds your aerobic engine
• Quality movement patterns