Ski Machine Strength - Strength and Race-Pace Conversion

Strength and Race-Pace Conversion

Weeks 4-6.

What happens in Phase 2

This is where your engine converts into race pace. Strength volume rises, the ski stations get denser, and heavier carries and lifts teach your body to hold output under load. Mobility moves to a dedicated Day 4 to support the heavier work.

Your weekly structure

Five sessions a week from here on: a hybrid strength and ski-power day, race-pace ski intervals, a sandbag and carry day, a dedicated mobility day on Day 4, and a station or simulation day. The sixth day drops so you can absorb the heavier load.

Week by week

• Week 4: Move into heavier strength, with mobility recovery on Day 4. Load climbs and the ski stations get denser together.
• Week 5: Increase station density and make your race pace more repeatable.
• Week 6: Peak your mixed station volume while protecting ski mechanics. This is the densest week of the phase.

Intensity and RPE

Race pace sits around RPE 8, threshold at RPE 7-8. Protect the stroke: if your posture breaks under load, cap the strength weight rather than push through. Carry distance scales before load, and your spine stays neutral.

Tips for Phase 2

• If posture breaks under load, the watts you lose off the carries cost more than slowing the carry would have.
• Return to clean ski mechanics fast when a station bleeds into a ski effort.
• Keep strength quality high: controlled tempo, no chasing extra load on dense station days.

What comes next

Phase 3 sharpens this engine and proves it against the benchmark. Read about Phase 3: Simulation and Taper. New here? Start with Phase 1 or the program guide.