SATURDAY SKI SESSION: 15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST 1:30 ON (90%), 1:30 OFF (80%), 1:30 ON (90%) x 12 (60 SECS EASY BETWEEN EACH) 10 X 30 ...

SATURDAY SKI / KAYAK SESSION: 15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST 1:30 ON (90%), 1:30 OFF (80%), 1:30 ON (90%) x 12 (60 SECS EASY BETWEEN EACH) ...

SATURDAY BOARD SESSION 10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE) 45 SECS ON @ 90%, 30 SECS @ EASY x 10 30 SECS ON @ 90%, 15 SECS @ 50% X 10 3 MINS REST...