🎯 Target athlete
12-week base build for intermediate and well trained skiers
🔹Training load: 450-500hr annually.
🔹This plan is tailored towards double poling but can be used for skate or classic as well.
🔹You should be comfortable training ~8hours per week.
✅ This plan includes:
🔹4 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹 FTP test to find your heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹Strength training including instruction videos
🔹Training intensity guide
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)
📋Plan structure:
🔹5 training days
🔹Weekly volume 7-12hrs
🔹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, LT2 or FTP.
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