This training plan is for the intermediate and competitive athlete. You should be comfortable training 8-9 hours per week or have a base training volume of 9-12hours per week. The plan is tailored toward freestyle skating. 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, the training plan includes a reading document about the Norwegian intensity zones. Having access to snow is necessary to have a good outcome.
This plan is for the time crunched athlete, so most training will be done on weekends to allow time for work/studies and family obligations on weekdays.
✅ This plan includes:
🔹4 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:
🔹3 week build followed by 1 week taper
🔹5-6 training days
🔹Weekly volume 8-9hrs
📅 Ideal start:
🔹4 weeks before Vasaloppet USA freestyle, Saturday 7th of February.
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