BUILD for SUCCESS 🏆 — 12-Week Skimarathon preparation

Who it’s for:
Intermediate athletes preparing for a winter peak in skimarathons who want to improve performance in a measurable way.

What you get:
-> 12 weeks of structured, skimarathon-specific training
-> Endurance development through VO₂max, threshold, and Zone 2 intervals, as well as long sessions
-> Strength training (heavy strength) and core work (including video guides)
-> Periodized training nutrition
-> Guidance on intensity control
-> Control sessions to track progression
-> Comprehensive PLAN GUIDE: zones, session types, nutrition, recovery, FAQ
-> free Coach support via email: enduranced.info@gmail.com (typically ≤ 48 h response time, Mon–Fri) (questions about the plan)

Volume & Structure:
- Weekly training volume: 8–12 hours (deload: 7–8 hours)
- Training rhythm: 6 training days / 1 rest day
- Periodization: 3 loading weeks + 1 deload week (4-week mesocycles)

Intensity Control & Zones:
- Training is guided by heart rate, RPE, lactate, and breathing
- Clearly defined target zones for each session

Expected Adaptations (12 weeks):
↑ Increased VO₂max and fractional utilization (higher percentage of VO₂max can be sustained)
↑ Improved threshold performance and ski-specific movement economy
↑ Enhanced neuromuscular capacity (especially double poling) and sport-specific strength

Requirements & Equipment:
- Solid training base (tolerating 6–8 h/week), injury-free, medically fit
- GPS watch & heart rate monitor, Roller skis / skis, gym access, running gear; (alternatively a SkiErg)

Timing:
-> Ideal start: September–October

Next Step:
→ PEAK PLAN (race-specific tapering and final preparation) or direct transition into the competition phase

Notes:
-> Medical readiness is assumed
-> Individual adjustments based on markers such as resting HR / HRV, sleep, and RPE are recommended
-> The final mesocycle is designed for on-snow training but can be adapted to running or roller skiing depending on conditions

Train smarter. Ski faster. enduranced.

Wishing you success and enjoyment with the BUILD PLAN.

Markus // enduranced