XCS- In-Season-12 weeks- 3-5hs/week w/at home strength
Marjaana RakaiAll plans by this Coach
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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 firstname.lastname@example.org and follow us on social media www.facebook.com/besisufitcoaching and www.instagram.com/besisufit
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:36 hrs||1:30 hrs|
Day Off x2
|0:42 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:36 hrs||1:30 hrs|
||0:42 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor