Zone 1 Aerobic Base
Wed Dec 17 2025
Zone 1 Aerobic Session
Date: December 17, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 3-4/10 (Zone 1 - Easy)
Heart Rate: 60-70% max
Pre-Practice Balance (10 min)
- Single-leg balance work
- Dynamic balance drills
- Proprioception exercises
Warm-Up (15 min)
- 10 min very easy movement
- 5 min dynamic stretching
Main Workout - Zone 1 (60-75 min)
Aerobic Base Building
- 60-75 min continuous easy skiing/running
- Maintain steady Zone 1 pace
- Mix terrain for variety
- Focus on efficiency
Strength Circuit (15 min)
- 3 rounds of bodyweight exercises
- Keep heart rate in Zone 1
- Focus on form
Cool Down (15 min)
- 10 min very easy movement
- 5 min stretching
Key Points
- Stay in Zone 1 - resist going harder
- Focus on quality movement
- This builds your aerobic base
- Recovery is where fitness happens