8 week build to Vasaloppet (double poling) - intermediate (English)
8 week build to Vasaloppet (double poling) - intermediate (English)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Jonatan Engdahl
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 8-week training plan is designed for intermediate and Master level skiers preparing to double pole the Vasaloppet. The weekly training load progressively increases over three weeks before tapering on the fourth week, with total training hours ranging from 4 to 9 per week with 4-6 sessions per week. The program includes a structured mix of intervals, strength training, and long easy sessions.
The training program is design to levitate the training time during working days (mon-friday) by focusing more on strength and short interval training and instead using the weekends for longer sessions.
This program uses percentage of maximal heart rate for intensity and the Norwegian intensity model
Norwegian intensity model
i1 - easy aerobic training (55-72% of maximal heart rate)
i2 - aerobic training (72-82% of maximal heart rate)
i3 - Threshold training (82-87% of maximal heart rate)
i4 - Hard threshold training (OBLA) (87-92% of maximal heart rate)
i5 - VO2max training (92-98% of maximal heart rate)
About me
I'm a licensed cross country skiing coach based in Trondheim with experience with working with pro team in the ski classic.
If you have any questions regarding the training plan or other coaching work, contact me.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
XC-Ski
x4
|
06:08:00 | 03:32:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:16:00 | 00:21:00 |
|
Run
x1
|
00:24:00 | 00:32:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:08:00 | 03:32:00 | |
|
|
—— | —— | |
|
|
00:16:00 | 00:21:00 | |
|
|
00:24:00 | 00:32:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
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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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