39$

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12 weeks

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Build training

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Level 2

With many years of experience as a long distance skier and coaching long distance skiers and Team Ramudden. I have selected my go to sessions and designed this 12 week Pre-season training plan for the intermediate and competitive athlete, starting in field 1-3 at Vasaloppet or similar events. So you can be as prepared as possible for this main event. You should be comfortable training 8-10 hours per week or 450-500hrs annually.
This Pre-season training plan is supposed to be performed after competing the ‹‹BASE›› training plan, typically in the autumn. It has similar focus, with emphasis on volume and distance training on weekends and shorter sessions on weekdays.

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.

✅ This plan includes:
🔹 12 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