49$

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16 weeks

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Base training

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Level 2

With many years of experience as a professional long distance skier and currently coaching long distance skiers and pervious coach for Team Ramudden. I have selected my go to sessions and designed this 16 week base season training plan for the intermediate and competitive athlete, starting in field 1-5 at Vasaloppet or similar events. You should be comfortable training 7-10 hours per week or 450-550hrs 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.

✅ This plan includes:
🔹 16 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

📋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