Medals are Won in the Final Minutes

A Free Skate is 3-4 minutes of extreme intensity. Most medals are lost in the final minutes when the athlete's "battery dies." Legs get heavy, focus drops, and falls begin. Our cardio workout is not just jogging. It is specialized interval training that teaches the body to work in the red heart rate zone and recover quickly between elements.

Curriculum: From Sprint to Explosion

Interval Training (HIIT): Alternating explosive effort with short rest. This mimics the program rhythm: jump (explosion) — transition (active rest) — jump.

Explosive Leg Power: Plyometrics (jump exercises) for height, even when muscles are burning with fatigue.

Breath Control: Learning to breathe so you have enough oxygen until the final pose.

Fighting Lactic Acid: Exercises that raise the lactate threshold. Your muscles will stop turning to "stone" at the end of the routine.

Why is Cardio Essential?

10% Bonus: ISU rules give extra points for jumps in the second half of the program. Without powerful cardio, you won't reach these jumps or you will miss them.

Components (PCS): A tired skater loses speed and artistry. Judges see when you are "crawling" on the ice and cut your component score.

Concentration: Fatigue shuts down the brain. Endurance allows you to keep focus and avoid silly mistakes.

Training Format

This is the most energetic class of the course. High tempo, music, sweating buckets. We use Tabata protocols and circuit training. Get a towel ready — you will need it!

Methodology

Ice Specificity: We are not marathon runners. Skaters don't need monotonous endurance. We need "broken rhythm" and the ability to explode hundreds of times per session.

Heart Safety: We teach how to monitor heart rate and distribute energy correctly to avoid overloading the heart muscle.

Fat Burning: A side effect of the training is a lean body and lightness in jumps.

Required Equipment & Attire

Sneakers: Mandatory! Jumping barefoot or in socks is prohibited (dangerous for joints). You need cushioned running shoes.

Water: Have a bottle nearby.

Towel: It will get hot.

Mat: For plank and floor exercises.