LEVEL I
   LEVEL II
   LEVEL III
  
1 Mile
 Points
 2 Miles
 Points
 3 Mile
 Points
Under 20 Minutes
 10
 Under 40 Minutes
 15
 Under 60 Minutes
 20
20.1 - 21.0
 9
 40.1 - 41.0
 14
 1:00.1 - 1:01.0
 19
21.1 - 22.0
 8
 41.1 - 42.0
 13
 1:01.1 - 1:02.0
 18
22.1 - 23.0
 7
 42.1 - 43.0
 12
 1:02.1 - 1:03.0
 17
23.1 - 24.0
 6
 43.1 - 44.0
 11
 1:03.1 - 1:04.0
 16
24.1 - 25.0
 5
 44.1 - 45.0
 10
 1:04.1 - 1:05.0
 15
25.1 - 26.0
 4
 45.1 - 46.0
 9
 1:05.1 - 1:06.0
 14
26.1 - 27.0
 3
 46.1 - 47.0
 8
 1:06.1 - 1:07.0
 13
27.1 - 28.0
 2
 47.1 - 48.0
 7
 1:07.1 - 1:08.0
 12
28.1 - 29.0
 1
 48.1 - 49.0
 6
 1:08.1 - 1:09.0
 11
    49.1 - 50.0
 5
 1:09.1 - 1:10.0
 10
    50.1 - 51.0
 4
 1:00.1 - 1:11.0
 9
    51.1 - 52.0
 3
 1:01.1 - 1:12.0
 8
    52.1 - 53.0
 2
 1:02.1 - 1:13.0
 7
    53.1 - 54.0
 1
 1:03.1 - 1:14.0
 6
        1:04.1 - 1:15.0
 5
        1:05.1 - 1:16.0
 4
        1:06.1 - 1:07.0
 3
        1:07.1 - 1:08.0
 2
        1:08.1 - 1:09.0
 1
Cross-Country or Track Skiing
    Nordic Skiing: Both fitness and medical
    professionals agree: cross-country skiing is
    one of the best cardiovascular fitness activities.
    Like all aerobic workouts, this sport keeps the
    heart pumping at an elevated rate for an
    extended period of time, boosts "good" HDL
    cholesterol and helps control blood pressure. It
    also builds endurance, strengthens the spine

and helps maintain normal weight or aids weight loss.
(A 175-pound man can burn up to 800 calories per hour on cross-country
skis.) Athletes find that it is an excellent cross-training sport for running and
biking.

Best of all, cross-country skiing is an ideal low-impact sport (easy on knees
and joints) that exercises all major muscle groups and keeps the body in a
better state of physical balance, resulting in fewer injuries. However, there
are many more reasons beyond physical fitness.

Sport for All Ages
You’re never too young or too old to cross-country ski. While on the trails,
many older adults who fly by in peak physical condition confirm that cross-
country skiing is a sport for a lifetime–and excellent low-stress exercise. In
fact, about 13 percent of cross-country skiers are over 55.

The whole family can join in this versatile sport.  At three to five years of age,
kids can easily start learning to ski in groomed tracks and progress from
there. Nearly 60 per cent of cross-country skiers are women. (If you
appreciate tight buns, cross-country skiers have some of the best!)

Finally, nothing beats the scenery and the fresh air. Breathing in the aromas
found in nature is especially healing to the respiratory organs.

    ####