69$

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8 weeks

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Vasaloppet 90km

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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 8 week training plan for the intermediate 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 8-11 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:
🔹8 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹Strength training including instruction videos
🔹Training intensity guide
🔹Nutrition guide on event day
🔹Equipment guide and recommendation for event day.
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)

📋Plan structure:
🔹3 week build followed by 1 recovery / adaptation week.
🔹5-6 training days
🔹Weekly volume 7-9hrs

📅 Ideal start:
🔹8 weeks before Vasaloppet

The race event is scheduled on a Sunday.