It’s autumn in the northern hemisphere, and the winter season is almost starting. Here are three practical training sessions on the double-poling machine. 

Double-poling is an integral part of modern cross-country skiing for both traditional and long-distance skiing. More and more people are using double-poling machines as part of their training. 

The double-poling machine has become an essential training tool for Mattis Stenshagen, the 28-year-old Norwegian who crushed everyone at a test race in Holmenkollen last week. He feels that double-poling and double-poling capacity are becoming increasingly important in the sport and training, and he likes to share three of his most effective sessions on a double-poling machine. 

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“I have systematically used the double-poling machine as a supplement to traditional training over the last two or three seasons, and I feel that it has given me a boost,” says Stenshagen, continuing: 

“The movement pattern is quite similar to roller skiing, so the training benefits are highly relevant and transferable. Additionally, you can do slightly different things on the double-poling machine than you typically can outdoors.” 

Stenshagen explains that he uses the double-poling machine in several different ways in his training, for various types of sessions. 

“I do specific sessions on the double-poling machine, but I also often incorporate it into other training sessions. For example, I might do two hours of roller skiing followed by an hour and a half of running, and then finish with an hour on the double-poling machine,” says Stenshagen to ProXCskiing.com’s sister site Langrenn.com. 

At other times, especially in late autumn when conditions for roller skiing outdoors aren’t ideal, the double-poling machine allows him to continue hard double-poling sessions without worrying about slipping or poor conditions. 

Read More: Tips for effective SkiErg training

These are Stenshagen’s favorite sessions on the double-poling machine 

1. Intervals and Standard Sessions 

Here, only your imagination limits you, but Stenshagen uses his double-poling machine for both short, explosive intervals and longer, controlled-intensity workouts. 

“For example, I like to do 5×8 minutes in zone i3-4 as a good interval session,” he says. 

“It’s great to know you can always complete the session exactly as you intend. This is especially useful late in the season and when you want to do standard sessions that are directly comparable. Outdoors it’s often wet and slippery, but inside, conditions are always the same,” says Stenshagen. 

2. Strength Sessions 

The double-poling machine can be set to different resistances, allowing you to increase the load and target specific strength goals. 

“If you lack speed and power, you can do short, hard efforts with resistance. If you lack endurance in double-poling, you can do longer intervals,” says Stenshagen. 

3. Volume Sessions 

Sometimes, it’s hard to get enough time for double-poling outdoors, especially when the days are shorter and colder. In those cases, Stenshagen prefers longer sessions on the double-poling machine. 

“It’s rare that I spend more than an hour and a half on the machine, but I like to use it at the end of a session I’ve done outside, to add more training time,” he explains, adding: 

“For example, I might do two hours outside and then finish inside with an hour and a half on the double-poling machine, alternating between 20 minutes of moderate resistance and 20 minutes of heavier resistance.” 

Anders Aukland has been using a double-poling machine for years in his training, both as a recreational skier and when he was competing professionally. Here you can find the veteran’s best tips for effective autumn training. 

Read More – Aukland’s Arena: Autumn training for recreational skiers

Are you interested in long-distance and traditional cross-country skiing training? Click HERE and read more about it.