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- Every session: 5 minutes warm-up, 5 minutes cool-down.
- Progress in this order: time → tempo → resistance (ropes).
- Children: short, playful and always supervised.
Before you start
All three plans use two simple measures. Ropes — how many elastic ropes are clipped in, which sets the resistance. Effort — how hard the session feels on a scale of 1 to 10, where 3 is a comfortable talking pace, 6 is hard but steady, and 8–9 is an all-out interval. Effort is personal: the same session is a 5 for one person and a 7 for another, and that’s fine.
Warm up with five minutes of easy, small turns on few ropes, and finish with five minutes of easy turns and stretching for the thighs, hips and calves. Choose the number of ropes so the session matches the effort in the table, and add ropes only when the turns stay clean.
Beginner plan: 4 weeks
For adults and teenagers new to the machine — skiers or not. Three sessions a week, with at least one rest day between.
| Week | Main set | Effort |
|---|---|---|
| 1 | 3 × 3 min easy turns, 1 min rest — learn the stance and the rhythm | 3–4 |
| 2 | 3 × 5 min steady turns, 1 min rest — full travel, both sides equal | 4–5 |
| 3 | 2 × 8 min steady + 4 × 30 s quicker turns | 5–6 |
| 4 | 20 min continuous, changing tempo every 2 min | 5–6 |
After week 4, repeat the cycle with one extra rope, or move on to the training videos for structured follow-along sessions.
Family plan: kids and adults on one machine
The goal for children is fun and good movement, not fitness numbers. Keep sessions short, turn them into games, and let children set the pace. Always supervise, and adjust the ropes when you change riders.
| Who | Session | Time | Focus |
|---|---|---|---|
| Adults | Beginner plan above, or a training video | 20–30 min | Fitness, technique |
| Together | Take turns in 1-minute rounds; the others count turns or pick the music | 15 min | Motivation |
Before a ski holiday, two or three short sessions a week in the last month help children arrive at ski school with legs that already know the rhythm.
Racer plan: 6-week pre-season block
For club racers, masters and ambitious skiers, ideally on the Power frame with the Ski boots module. Three to four sessions a week alongside your other dryland training. Keep technique quality high: stop a set when the turns get sloppy.
| Week | Focus | Key session |
|---|---|---|
| 1 | Base & technique | 3 × 8 min steady carving, angulation hold each end |
| 2 | Base & volume | 2 × 12 min steady + 6 × 20 s quick turns |
| 3 | Strength | 6 × 1 min heavy, slow, full travel; 1 min rest |
| 4 | Strength-endurance | 5 × 2 min at race rhythm; 90 s rest |
| 5 | Race rhythm | 10 × 40 s gate-rhythm intervals (≈ a GS run split); 40 s rest |
| 6 | Taper | Half the volume, same quality; 2 × race-length efforts |
Session library
- Technique — moderate ropes, slow tempo, full travel; one movement focus per set (stance, angulation, separation).
- Steady carve — 10–30 minutes at a talking pace; base endurance and grooving the pattern.
- Intervals — 20–40 s fast, equal or longer rest; the most time-efficient cardio session.
- Power — heavy ropes, 6–10 slow, deep pushes per set; long rests.
- Gate rhythm — a fixed number of quick turns matching a course’s rhythm, repeated with rest.
Using the App and training videos
If you like to follow along, the training videos turn these session types into guided workouts: Extensive Cardio for base endurance, Full Cardio for a steady full-body session, High Cardio for intervals and Total Power for strength. One video is included with every machine. The Pro Ski App adds numbers — turn correctness, speed, footpad angles, symmetry and session statistics — so you can see the plan working.
