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Intermediate/Advanced ½ Birkie Race Prep | (workout choices) 8 Weeks

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Intermediate/Advanced ½ Birkie Race Prep | (workout choices) 8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nordic Ski Lab

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

🎯 IMPORTANT: The strength workouts contain detailed instructions and built-in videos. Key training days offer multiple workout options - choose from ski striding, roller skiing, or ski erg.

Got Birkie Fever? Let's Get Ready! 🏔️

This plan builds your fitness for the Kortelopet - the American Birkebeiner's exciting 29km event. Follow a steady progression that peaks for your race, whether you choose the freestyle or classic technique.

You'll see more training hours listed in TrainingPeaks than typical plans because we include multiple workout options for some training days, where you will choose the workout that matches your conditions and equipment.

Our Korte Fever Approach Includes 🙃

TECHNIQUE DAYS: Pick the workout that fits your conditions - skiing on snow/roller skis, ski striding, or ski erg.

INTERVAL SESSIONS: Match the intensity to your fitness level, with workouts that prepare you for the Birkie's demanding hills and terrain.

KORTE-SPECIFIC TRAINING:

- Long workouts that match race-day demands.
- Hill training for the course's famous climbs.
- Balance and mobility exercises to build ski skills and resiliency.

A certified physiologist and former elite skier (2x Olympian and World Cup Medalist) wrote this plan together, combining science-backed training with racing experience on the Birkie trail.

Features:

- Clear training zone guidelines with video demos.
- Workout options that adapt to your conditions.
- Testing days to measure your progress.
- 5-minute balance drills twice weekly.
- Mobility workouts for shoulder and back health
- Strength workouts with video demonstrations in TrainingPeaks' new workout builder (requires basic equipment: bands, dumbbells, chair/bench, optional pull-up bar)
- Works for both skating and classic techniques

Korte-Specific Elements:

- Long sessions that build endurance for 29km
- Hill training that prepares you for the course's climbs
- Technique tips for efficient uphills and downhills

Whether you're skiing your first Korte or aiming for a personal best, this plan will help you arrive at the start line in Cable, Wisconsin strong, confident, and ready to race!

Get fit. Ski fast. Go far.

The Nordic Ski Lab Training Club Team 💙

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
strength x7
02:43:00 01:00:00
Custom x3
03:23:00 02:15:00
Day Off x2
—— ——
XC-Ski x1
01:38:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
strength
02:43:00 01:00:00
Custom
03:23:00 02:15:00
Day Off
—— ——
XC-Ski
01:38:00 02:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nordic Ski Lab

Nordic Ski Lab

Nordic Ski Lab has a team of highly qualified coaches who can help you reach your fitness and nordic skiing goals


  • 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.

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