⛷️ Target athlete:
This training plan is for the intermediate athlete doing Vasaloppet for their first time, starting in field 3-6 at Vasaloppet or similar events. You should be comfortable training 5-9 hours per week. The plan is tailored toward double poling or classic. You will need access to HR monitor and know your intensity zones. This plan uses the Norwegian intensity zone model, if you use different zones, read this Intensity article about the Norwegian intensity zones or it is comparable to other zone models. Having access to a Ski erg is useful but not necessary but having access to snow is strongly recommended to have a successful outcome.
✅ 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
Im a certified endurance coach with a masters in exercise physiology. Former national level cross country skier from Sweden. Currently coaching Olympic and world championship athletes and former coach for the professional long distance team Team Ramudden.
I bring my expertise with working with elite athletes to you so you can also achieve your skiing goals
For 1:1 coaching, visit www.engdahlcoaching.com