Zone 3 Race Simulation
Fri Dec 05 2025
Zone 3 Race Simulation
Date: December 05, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 9/10 (Zone 3 - High Intensity)
Focus: Race simulation for upcoming Proctor Invite
Pre-Race Routine Practice (10 min)
- Dynamic warm-up sequence
- Mental preparation
- Equipment check
Warm-Up (25 min)
- 15 min easy ski
- 5 min progressions
- 4 x 30 sec at race pace
- 1 min easy
Main Workout - Zone 3 (50 min)
Race Simulation
- 2 x 8 min at race pace
- 5 min recovery between
- Skate technique
- Simulate race conditions
Sprint Finish Practice
- 4 x 1 min hard efforts
- 2 min recovery
- Practice finishing kick
Post-Race Routine (15 min)
- Immediate cool-down ski
- Hydration practice
- Recovery protocol
Cool Down (20 min)
- 15 min easy ski
- 5 min stretching
Key Points
- Treat like race day
- Full effort required
- Practice entire race routine
- Taper begins after this