Inline Skating Training Rochester MN

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Rochester Athletic Club
(507) 282-6000
3100 19th St NW
Rochester, MN
Rochester Therapeutic Massage
(507) 282-4445
Rochester, MN
Relax the Back Store
(507) 252-5869
Centerplace Galleria
Rochester, MN
Rochester Boot Camp For Women
(507) 206-4126
2622 Hwy 52 North
Rochester, MN
It Figures of Rochester
(507) 285-4499
2746 Superior Dr NW
Rochester, MN
Recreation Center
(507) 281-6167
21 Elton Hills Dr NW
Rochester, MN
Curves Rochester
4128 18th Ave. NW
Rochester, MN
Martial Arts Fitness Center
(507) 536-4565
55 Cr Rd 16 SE
Rochester, MN
Curves Rochester MN - North
4156 - 18th Avenue NW
Rochester, MN
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
USA Fitness Clubs
(507) 529-1977
3462 55th Street NW
Rochester, MN
Data Provided By:

Interval Training for Inline Skaters

By Barry Publow

A practice session of the Toronto Inline Skating Club

Jade Pauley leads the way at a Toronto Inline Skating Club practice, followed by Scott Pauley, Jesse Pauley, Morgan Williams and Herb Gayle.

Photo: Peter Doucet, Speed Skate World

Competing in a marathon is a lot like competing in a 10K. The pace changes often with periods of relaxed skating punctuated by hard surges as skaters chase breakaways or go on fliers of their own.

To be successful under these conditions, you need three things: endurance, acceleration, and the ability to recover.

Endurance will get you to the finish line; acceleration will allow you to keep up with surges in the pack; and the ability to recover will allow you to get the rest you need between surges.

One of the best tools for developing these skills is interval training.

Here are two interval workouts especially designed to prepare skaters for marathons:

Workout No. 1

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 4 reps of 5 minutes at 80-85 percent effort with 3 minutes active recovery (very slow skating) between each.
  • rest - 8 minutes
  • 2 fartleks (variable speed interval) of 10 minutes each with 2-3 minutes rest.
  • rest - 3 minutes
  • 5 100m sprints with 90 seconds rest between them
  • cooldown: 10 minutes

Workout No. 2

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 2 minutes on at 90 perent effort, followed immediately by 1 minut...

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