⛷️Target athlete
8-week ski marathon (20-55km) for the elite - intermediate level skier
This training plan is for the intermediate athlete, starting in field 1-3 at Vasaloppet or similar events. You should be comfortable training 6-7 hours per week. The plan is tailored toward double poling, but it can be used for classic as well. 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.
For an ideal start, complete the PRE-SEASON training plans prior to starting this training plan
🔹Starting field 1-3
🔹This plan is double poling only
🔹You should be comfortable training ~7hours per week.
✅ This plan includes:
🔹8 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹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
🔹VO2max block at week 3
🔹2 week peak
🔹5-6 training days
🔹Weekly volume 6-9hrs
🔹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 your event.
The race event is scheduled on a Sunday, but last week can be adapted to fit for a Saturdays race.
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