Get ready for race day!

This 12 week training plan is designed for cross-country skiers with experience utilizing a training plan or anyone looking for moderate to high training hours that will help make improvements in fitness, ski ability and race performance.

Follow this program and you will see improvements in your fitness, skiing and race performance.
If you are unsure of your fitness and your race goal is more about participation than time, then consider our Cross-Country Ski Race Prep - Intermediate, 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.