<strong>WHICH FRIDAY TRAINING GROUP ARE YOU?</strong>

Some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted the following day, your fitness will not im<span class="text_exposed_show">prove and you have an excellent chance of getting injured or catching whatever bug is going around.
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<strong>GREEN:</strong>
On Fridays this group will finish the workout with a self-monitored, hilly ski walk focusing on technique &amp; effort. Green group is intended to build basic ski fitness. You may be green if,

You are a non-runner.
You cycle mostly on the flats, or very infrequently
Your main love is swimming
You exercise around 5 or fewer hours each week.
You spent much of the summer on a deck chair
You ski 2 or fewer  times a week in the winter
You are feeling stressed or unusually tired
You are nursing an injury.
You were ill during the previous week(s).

<strong>BLUE:</strong>
On Fridays this group will finish the workout with a structured set of hillwork. You may be blue if

You are fit
You regularly run, or cycle, sometimes on hilly terrain.
You train 5 -6 days a week, year round
You generally train around 5 – 10 hours each week (and occasionally more)
You have no health concerns about raising your heart rate during intensity training
You like to break a sweat and challenge yourself .
You ski 3 or more times a week.
You may or may not be interested in taking part in Ski Loppets or the Ski Marathon.

<strong>RED:</strong>
On Fridays this group will finish the workout with a slightly more demanding set of hillwork. You may be red if

You are very fit
You are driven to compete, either in races or against yourself
You have a concrete and measurable goal (“to improve” is too vague!)
You are motivated to spend time working within your own intensity zones.
You are motivated to train alone when necessary.
You enjoy working on incremental technical improvements, and relish being videotaped
You are motivated to measure and keep track of your workouts
You enjoy working on speed, learning new skills and pushing the envelope
You ski 4 – 6 times a week and put other activities aside to get out on snow.
You generally train between 7 and 14 hours a week (and occasionally more).

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