This plan is for the trained recreational athlete that is a beginner or intermediate to skiing that wants to complete Vasaloppet.
Starting field 3 or further down.

This plan not only includes both skiing / roller skiing but also running, skierg and strength training.

Skiing sessions can either be done as double poling or traditional classic, depending what you are planning to do.

This plan can be done either on snow or in summer conditions, but some ski adaptation before the event would be beneficial.

Furthermore, to follow this plan you will need the following equipment regardless of conditions:
- Heart rate monitor
- Access to ski erg
- Roller skis, classic
- Ski poles for roller skiing
- Cross country skis (double poling or classic)
- Ski poles.
- Walking poles
- Running shoes

The training emphasize more volume work on weekends to compensate for work and other life obligations.

The training is prescribed using the Norwegian intensity scale using a percentage of maximal heart rate (HR).

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

Who am I?
Im an endurance coach with many years of experience in the long distance races and World Cup skiers. Previous coach at Team Ramudden, 6-time winner of Vasaloppet and multiple stage winning ski team in the Ski classics.

Now I'm providing a training plan for you, the recreational endurance athlete that wants to challenge yourself to complete Vasaloppet.