⛷️ Target athlete:
- This plan is for the trained recreational athlete at a intermediate level in skiing that wants to complete Vasaloppet.
- Starting field 1-6.
- You should be comfortable training ~5-6hours per week.
- The training plan can either be done as only double poling or normal classic skiing with diagonal striding.

✅ This plan includes:
- 16 weeks of structured training
- Threshold test during week 1 to identify your threshold zone (i3/i4)
- Access to technique drill library to improve your technique.
- VO2max, threshold and easy endurance training
- Structured workout with targeted heart rate zones.
- Specific workout targeting the demands of Vasaloppet
- 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 taper
- 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

📅 Ideal start:
- 16 weeks before Vasaloppet, mid to late November around week 47/48

For later starts check out my other training plans