Beginner/Intermediate Cross-Country Ski Race Prep - Moderate Volume (workout choices) 16 Weeks
Beginner/Intermediate Cross-Country Ski Race Prep - Moderate Volume (workout choices) 16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
IMPORTANT - READ ME! The preview below does not do this plan justice. The strength workouts include detailed instructions and built-in videos, which do not show in the preview. You also get multiple workout options for key workouts. For example, on technique days choose from ski striding, (roller)skiing or ski erg.
Get ready for race day!
This 16-week training plan helps cross-country skiers build their fitness and race readiness through moderate to high training volume, balanced with technical skill development. The plan builds fitness progressively over 13 weeks before tapering, making it ideal for beginner and intermediate skiers targeting their first or next loppet.
What sets this plan apart is its exceptional flexibility. When you view this plan on TrainingPeaks, you'll notice the weekly hours appear higher than typical training plans. This is because we include multiple workout options for key training days, plus supplemental exercises. Don't be alarmed - you'll only do one workout option per session, not all of them!
Our unique approach includes:
TECHNIQUE DAYS: Choose ONE of three workout options based on your conditions and equipment (skiing on snow/roller skis, ski striding, or ski erg)
INTERVAL SESSIONS: Choose ONE of two workout options (novice or experienced) based on your fitness level
ADDED VALUE: Short balance and mobility workouts complement your training schedule, building essential skills and resilience
Designed for skiers preparing for distances of 10-50+ km, this professional training plan was written collaboratively by a certified physiologist and a former elite skier (2x Olympian and World Cup Medalist). Their combined expertise ensures you get sound training progressions alongside practical racing insights.
Comprehensive Features:
- Clear training zone intensity descriptions and video demos (learn more at https://nordicskilab.com/training-zones-for-cross-country-skiers/)
- Flexible workout options to match your experience level and conditions
- Built-in testing days to track improvement
- Fun, 5-minute balance drills twice weekly
- Supplemental mobility workouts for shoulder and back health
- Strength workouts featuring TrainingPeaks' new workout builder with built-in video demonstrations (some basic equipment required, like bands, dumbbells and a chair or bench. A pull-up bar is also helpful.)
- Workouts can be completed in skating or classic technique, or other modes
Perfect for skiers targeting events like the American Birkie or regional loppets, this plan provides the comprehensive structure and guidance needed to arrive at the start line confident and prepared.
Get fit. Ski fast. Go far.
The Nordic Ski Lab Training Club Team
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
strength
x6
|
02:45:00 | 01:00:00 |
Custom
x3
|
02:36:00 | 01:30:00 |
XC-Ski
x2
|
02:03:00 | 03:00:00 |
Day Off
x2
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:45:00 | 01:00:00 | |
|
02:36:00 | 01:30:00 | |
|
02:03:00 | 03:00:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.