39$

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12 weeks

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Base training

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Level 2

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This training plan is for the intermediate athlete, starting in field 1-3 at Vasaloppet or similar events. You should be comfortable training 8-12 hours per week or 450-500hrs annually. The plan is tailored toward double poling, but it can be used for classic as well. You will need access to HR monitor and know your intensity zones. This plan uses the Norwegian intensity zone model, if you use different zones, read this Intensity article about the Norwegian intensity zones or it is comparable to other zone models. Having access to a Ski erg is useful but not necessary but having access to snow is strongly recommended to have a successful outcome.

✅ This plan includes:
🔹4 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹 FTP test to find your heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹Strength training including instruction videos
🔹Training intensity guide
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)

📋Plan structure:
🔹5 training days
🔹Weekly volume 7-12hrs
🔹Clear target zones per session using the Norwegian intensity scale model
i1 – 55-72% of maximal HR
i2 – 72-82% of maximal HR
i3 – 82-87% of maximal HR
i4 – 87-92% of maximal HR
i5 – 92-100% of maximal HR