Total Time: 55-60 minutes

Warm Up: Slowly walk until your hear rate is abour 65% of max, then stretch.
 

Workout  Winter activity: Classic skiing on level terrain Summer activity: Jogging or in-lins skating with poles Distance: 4-7 miles Time: 35-45 minutes Effort: 60-69% of heart rate max

Cool Down: Slow down the final 5 minutes until you are walking on your skiis then stretch.

Comments: Try to maintain a steady pace. Do not move to the next stage until you can mantain a steady pace for the entiredistance.

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