Nordic Ski LabAll plans by this Coach
Get ready for race day!
This 12 week training plan is designed for cross-country skiers with an intermediate fitness level who are preparing for a priority event, like a long distance race (25-50 km, depending on fitness and skiing ability).
It’s suited for anyone who is new to utilizing a training plan or anyone looking for moderate training hours that can fit into a busy schedule.
Follow this program and you will see improvements in your fitness, skiing and race performance.
If you are very fit, have more time to train and your race goals are more serious, then consider our Cross-Country Ski Race Prep - Competitive, In Season
Training hours start at a moderate level and build over the course of 9 weeks before tapering leading into the event.
You can shorten or lengthen this plan by a 2-3 weeks. Instructions are provided in the plan.
Workouts: Most of the workouts are on skis, so you will need either roller skis or snow on the ground. Supplemental core exercise workouts are also included, along with demonstration videos for all exercises.
Skate or Classic? Your Choice!
We programmed an equal mix of skate and classic skiing, but you can substitute the technique on any workout. It is also fine if you only skate or only classic ski.
Additional Resources: Your purchase includes access to extensive additional resources, including articles on training, a video library of core exercises and a ski walking video lesson. The link to the additional resources is on a note card at the start of the plan.
Heart Rate Training: This training plan uses heart rate zones and rate of perceived exertion (RPE) to guide training intensity levels. We utilize the Karvonen method of establishing heart rate zones. The easiest way to calculate these zones is by inputting your resting and maximum heart rate into TrainingPeaks and having the zones auto-calculated. This is further explained in the Additional Resources. The link is on a note on the first day of the training plan.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts Per Week
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.Still have questions about this plan?
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