Go Elsa! Glad you're using our program!
People always ask what I do, so here goes..... I'm not actively training for skating right now, as I have 2 small children who are my top priority. I do make time for 2 days of intense workout that include 1/2 hour of interval training on the spin bike, a 10 minute dynamic warmup, functional training circuits mixed with intervals of plyometrics and/or jump rope, and foam rolling for cool down. I never do the same circuit back to back in the same week to avoid muscle fatigue and soreness. I also alternate linear and lateral plyos on opposite days. I do a balance of hamstring, quad, glut, and hip stabilizer exercises to avoid one muscle becoming too dominant.
If I were training for skating (which I hope to get back to in 3 years when my daughter is in 1st grade), I would increase the intensity of intervals to mimic the highs and lows of heart rate and intensity in a 3 1/2 minute program.