⛷️Target athlete
This 8-week training plan is designed for intermediate and advance level skiers preparing for Vasaloppet using double poling

🔹Starting field 1-6.
🔹You should be comfortable training ~6hours per week.
🔹The training plan is tailored towards double poling

✅ This plan includes

🔹8 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Access to technique library
🔹Specific workout targeting the demands of Birkebeinerrennet
🔹Strength training including instruction videos
🔹Information guides regarding equipment and nutrition for race day.
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)

📋Plan structure:
🔹4 week cycle, 3 week build 1 week recovery / adaptation week
🔹2 week peak
🔹5-6 training days
🔹Weekly volume 5-8hrs
🔹Clear target zones per session using the Norwegian intensity scale model
i1 - 55-72% of maximal HR - easy endurance
i2 - 72-82% of maximal HR - endurance
i3 - 82-87% of maximal HR - tempo / low threshold
i4 - 87-92% of maximal HR - high threshold
i5 - 92-100% of maximal HR - VO2max effort
- If you don't know your maximal heart rate, the transition between i3-i4 is considered to be the upper boundary of your lactate threshold or LT2.

📅 Ideal start:
🔹8 weeks before Vasaloppet, mid to late January. Around week 3