RAPIDS NORDIC

Zone 1 Classic Technique Focus

Mon Dec 01 2025

Zone 1 Classic Technique Focus

Date: December 01, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 4/10 (Zone 1 - Easy) Focus: Classic technique development

Pre-Ski Balance (10 min)

• Single-leg stands on snow
• Lateral movements in boots
• Balance transfers

Warm-Up (20 min)

• 15 min easy classic ski
• 5 min dynamic movements on skis

Main Workout - Zone 1 (70 min)

Classic Technique Development

• 6 x 5 min technique segments
  • Weight transfer focus
  • Glide optimization
  • Timing and rhythm
  • Easy ski between

No-Pole Classic (Balance)

• 15 min no-pole skiing
  • Challenges balance
  • Improves weight transfer

Drill Work

• 10 x 30 sec specific drills
  • Full recovery
  • Quality over speed

Strength Circuit (15 min)

Post-ski, on snow:

• 3 rounds:
  • 15 ski jumps
  • 20 core twists
  • 10 single-leg squats each
  • 30 sec plank

Cool Down (15 min)

• 10 min easy ski
• 5 min stretching

Key Points

• Stay in Zone 1 throughout
• Focus on perfect technique
• This is skill development