When working out, I am constantly testing my performance to have a baseline, and know when and how I need to improve. I have been approaching most test, such as 1 RM lift and ski, with incredibly simple and formulaic workouts. As a result of those tests, I am seeing results.
For example, with a 2K ski, I began with 5x500m/2min rest between each 500m rung. Once this workout was completed at a sprint pace, the next test involved 3x750m with 4min rest. When that was completed, I did 3x1k with 8min rest. I then returned to the 500m structure and reduced the rest.
The goal was to accumulate time under tension…and in this case the tension was meters at a race pace. The steps forward were small. If you miss one goal, then you will need to repeat the same standards for the next workout. If I miss a goal by a lot, then I repeat the last successful rung repeatedly until you have confidence. You can build comfort with certain speeds. Eventually, you will just be skiing and you will be able to hit the numbers.
For Online Members, I provide a great workout to help test yourself:
