Monday Tuesday Wednesday Thursday Friday Saturday
Off ice SP Intervals Recovery Free skate circuit
Cardio 45min 60min 60min 45min 45min + mobility
Notes: The extra cardio is programed to supplement for the United States skates schedule. If you can get on the ice that is ideal, but if that is not an option then follow the cardio program for the day.
Weights are in kilos
Each phase for the day has the number of sets that you will go through for that phase. Each exercise has the number of repetitions next to it.
Heart rate numbers are for a 6 second count.