Rollerblade^® 10-Week Workout

Week 1
Familiarize yourself with your skates. Practice speed control, braking and turning skills.

Course: Find an open, flat area without cars, bikes and people. Practice skating.
Complete in: 20 minutes
Days: Monday, Wednesday, Friday

Week 2
Map out a safe, open area and get rolling. Skate in steady strides. Remember to exercise in moderation - build endurance before tackling a more difficult level.

Course: 3 miles
Complete in: 20 minutes
Calories burned: 144
Average speed: 9 m.p.h.
Days: Monday, Wednesday, Friday

Week 3
Add an extra loop to your route, increasing the length of your course, but still complete it in 20 minutes.

Course: 3.5 miles
Complete in: 20 minutes
Calories burned: 176
Average speed: 10 m.p.h.
Days: Monday, Wednesday, Friday

Weeks 4 - 6
Alternate your speed by mixing longer segments of steady skating with shorter intervals of fast skating.

Course: 5 miles
Complete in: 30 minutes
Calories burned: 264
Average speed: 10 m.p.h.
Days: Monday, Friday

Shorten your course and time, but continue mixing quick sprints with long glides.

Course: 4 miles
Complete in: 20 minutes
Calories burned: 208
Average speed: 4 - 11 m.p.h.
Days: Wednesday

Weeks 7-9
Increase your speed and course length by following the same interval program as the past two weeks, but skating faster overall.

Course: 5 miles
Complete in: 30 minutes
Calories burned: 264
Average speed: 10 m.p.h.
Days: Monday, Friday

Shorten your course and skate steadily, using constant strokes and glides.

Course: 4 miles
Complete in: 20 minutes
Calories burned: 238
Average speed: 4 - 12 m.p.h.
Days: Wednesday

Week 10
Go even faster to build your endurance. Increase your speed and distance.

Course: 7 miles
Complete in: 40 minutes
Calories burned: 352
Average speed: 10 m.p.h.
Days: Monday, Friday

Skate quick and fast, incorporating smooth, long strokes and glides.

Course: 4 miles
Complete in: 20 minutes
Calories burned: 238
Average speed: 4 - 12 m.p.h.
Days: Wednesday