Wednesday Workout: Intervals on Flatter Terrain with Charlotte Kalla

Jason AlbertMay 31, 2017
Charlotte Kalla of Sweden skiing to a monster win in the 10 k skate at 2015 World Championships on home turf in Falun, Sweden. (Photo: Fischer/

Fresh off an interview with Nordic Nation, Sweden’s 29-year-old Charlotte Kalla offered up a Wednesday Workout for those looking for technical sharpness and speed on flatter terrain. Here’s the workout straight from the combined 17-time world champ and Olympic medalist.

“This time of year I take the opportunity to work on keeping my speed up also on flatter terrain,” Kalla wrote in an email. “I usually go interval training uphill during summer and fall. It is simple to just move yourself up to the top of the hill by roller skis and you know you will have a higher heart rate just by getting there. When I do intervals in flatter terrain I have to be more focused on my technique and to keep the speed up. It is important to be able to keep up the speed during competition also on the flat.”

The workout:

  • Warmup: 20 minutes easy skiing
  • 10 minutes of intervals (85-90% of max heart rate). After that, easy skiing for 2 1/2 minutes. Repeat 5 times and focus on having a good technique and keeping up the speed.
  • Cool down: 20 minutes slow skiing

The video below provided by Kalla was taken on May 24 when indeed she worked on speed and technique in flatter terrain.

Jason Albert

Jason lives in Bend, Ore., and can often be seen chasing his two boys around town. He’s a self-proclaimed audio geek. That all started back in the early 1990s when he convinced a naive public radio editor he should report a story from Alaska’s, Ruth Gorge. Now, Jason’s common companion is his field-recording gear.

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