Team NordicSkiRacer Rollerski Workout

Date:

SATURDAY, OCTOBER 4, 2025

Time:

8:00 AM

Where:

Kensington Metropark, Milford, MI

What:

Team NordiSkiRacers Tony Percha and Mike Muha invite you to rollerski or ski walk/bound with us! This is generally the schedule:

Saturdays 8:00am: Long slow distance rollerski session. Heart rate between 60-70% of max (i.e., an easy talking pace). 90 minutes minimum for us, but you can go shorter...or longer! Park at the Martindale Beach & Splash 'N' Blast parking lot.

Sundays 8:00am: Usually some sort of rollerski intervals or a time trial at Kensington Metropark. Park at Baywoods parking lot. Example workouts:

• 4 x 4:00 uphill intervals at 85 to 95% of max heart rate.
• 3 x 9:00 long interval at 85-88% of max heart rate.
• Speed session: all-out intervals, 12 x 15 seconds with a two-minute rest between intervals.
• Ladders, such as 1,2,3,4,3,2,1 minute intervals with rest half the length of the prior interval. Short legs are at a high heart rate, long legs at a more moderate heart rate.

IMPORTANT! We sometimes change the workout, and we may change the day or time for a specific workout because of weather, travel, or work schedules! Send me (Mike Muha) a text message - 248 535 9351 - the day before so you can be sure you have the current plan!