This plan provides an 8-week pre-season dryland training block for cross-country skiers targeting a race from 10K to 30K. Whether you skate ski, classic ski, or do a combination of both, this is where your ski season starts — months before the snow arrives.

WHAT'S INCLUDED

• 8 weeks of structured workouts
• 5 sessions per week with two rest days
• A skier's strength program targeting ski-specific strength
• Mode options for every workout; choose from ski striding, SkiErg, rollerski, run, hike, bike, swim

The plan is part of the Alp Fitness Nordic ski series: Dryland Conditioning (8 weeks) > Endurance Training (8 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (4 weeks).

Dryland conditioning builds the ski-specific capacity that running or biking alone won't give you. Most skiers arriving from summer activities have legs that are ready and an upper body that isn't — and a 10K to 30K race is thousands of pole strokes. This plan develops poling capacity, lateral leg strength, and the aerobic and threshold fitness you'll carry onto the snow, using uphill work with poles as the primary training mode. Begin in late summer or early fall, weeks or months before you expect snow, then progress to the on-snow training blocks.

Each workout is designated as a XC Ski activity in your TrainingPeaks calendar. Alternative mode options are described inside the workout. Choose your mode and adjust the TrainingPeaks activity type accordingly.

The plan assigns volume based on training hours and training stress score (TSS). Adjust frequency, volume, and intervals up or down to your personal starting point.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!

ALP AI ACCESS INCLUDED

This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on activating your access are included with your plan.

ABOUT THE COACH

Adam Hodges is a two-time USAT Winter Sprint Duathlon (run-ski) age-group national champion and a mountain endurance coach. He holds certifications in running and ultrarunning with a sports psychology specialization from the United Endurance Sports Coaching Academy (UESCA), plus credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM).