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Cross - Country Skiing - Base - Summer - 4 week repeatable program

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Cross - Country Skiing - Base - Summer - 4 week repeatable program

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma

All plans by this Coach


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Hey there!
Are you at a loss for what to do during summer for your skiing? Do you struggle to get consistent training done in the summer months or just don't know what to do? If you are looking for a training program you can use this summer to build up your fitness but still maintain a varied and fun aspect of your training, this is it!
his program is for beginning and intermediate skiers who have 4-8 hrs per week available, mostly during the weekend to build general fitness during the summer. This program is 4 weeks long, and you can re-use this program from May to August (4 months) before the fall cools off for the weather in the northern hemisphere.

Every week you will follow a pattern: Monday off, then three days of training, Friday off, then two longer aerobic workouts Saturday and Sunday.

You will increase the training load progressively for 3 weeks, then recover for week 4. If you feel like you need a recovery week after two weeks, feel free to do that, then start from week 2 again followed by week 3 and recovery week again after that. You can add more load by adding weekly volume, never more than 5-10%, or intensity by adding interval sets/shortening recovery time.

Remember this is for base training and the emphasis is on building a solid aerobic base. Please add strides (short 80-100m buildups of running/spinning on a bike, up to 90% of your top speed to prevent you lose top speed during this base building phase).

If you do roller skiing, you can always opt to do that instead of biking. If you do not MTB or road bike, you can do running or nordic walking.

This is a flexible plan, so stay flexible and adjust to what you have available.

Once you are closing in August, you could start opting to do exercises that are more like cross-country skiing, like roller skiing or nordic walking.

The strength training program is a bodyweight workout and requires no equipment. You can easily make it more intensive by reducing rest breaks, and altering each exercise (I will tell you how on the workout sheet).

There are videos linked to each exercise in case you don't know how to perform them.

Make sure you understand the workout before you do it the first time.

**When to start?**

There is no better time than today. Start in May and finish this program in August. Instructions follow.

You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!

**What is included with this plan?**

Training program via TrainingPeaks app (Basic Athlete account included)

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana

Access to our private Facebook group


Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!


This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles!

As always, you can always ask me any questions by email:

Good luck, Marjaana

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
XC-Ski x2
01:54:00 01:10:00
MTB x1
01:11:00 01:45:00
Walk x1
00:55:00 01:20:00
Strength x1
00:49:00 01:00:00
X-Train x1
00:22:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:54:00 01:10:00
01:11:00 01:45:00
00:55:00 01:20:00
00:49:00 01:00:00
00:22:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana Rakai, MSc Sports Sciences, NASM Personal Trainer, GGS Women's Coaching Specialist, Triathlon Canada Community Trained Coach, Sports Nutrition Specialist is a lifelong athlete in track&field, Cross-Country Skiing and Triathlon, Sports Science Geek, Mother of three and an expatriate of Finnish descent since 1998.
Marjaana is the founder of Be Sisu Fit Inc. and Tired Mom Runs. In the heart of her coaching is serving the athlete, keeping health in the forefront of it all.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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