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XCS- In-Season-12 weeks- 3-5hs/week w/at home strength


Marjaana Rakai

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12 Weeks

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Plan Description

Are you looking for a nordic skiing training plan that does not require tons of time but still gets you fitter this winter?
This plan is designed for a busy professional who has 3-6 hrs per week available for training. You will ski 4 days a week, one at home strength workout, and teaches you basic principles in ski technique and training and recovery practices.
This plan starts off easy, with 3.5hrs of training and builds up to close to 6 hours per week at the end of this 12-week plan. You will have two days off, and every third week is recovery week to allow your body to recover from the hard work and adapt.
The first phase focuses on getting back on snow, learning technique and improve balance on skis. You will also do a lot of strengthening work both off and on snow. You will also have the opportunity to define your individual training intensity zones and get it right from the get-go!
The second phase you will learn how to safely increase intensity and what to look for in recovery process. You will keep working on your technique on skis, and work on your strength off and on snow.
The third phase you will be challenged with more structured intervals and it is important to really allow your body to recover in between the workouts, so you can hit those hard sessions recovered and ready to rock!
The last phase you will increase both the volume of higher intensity efforts and add fatigue resistance in aerobic workouts, as the weather is most likely inspiring you to stay longer on the spring tracks!
Throughout the plan, you will have the option to test your fitness.
Also, I would like to hear how you did with this program, so please do not be a stranger! You can always email me and follow us on social media and

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
XC-Ski x4
3:36 hrs 1:30 hrs
Day Off x2
—— ——
Strength x1
0:42 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:36 hrs 1:30 hrs
Day Off
—— ——
0:42 hrs 0:45 hrs

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 believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

$49.00 - Buy Now