🎯 IMPORTANT:

🎥 Look inside our training plans: https://vimeo.com/1033187024/564978a4c4

💪 The strength workouts contain detailed instructions and built-in videos. Key training days offer multiple workout options - choose from ski striding, roller skiing, or ski erg.

Get ready for race day!

This 12-week training plan helps cross-country skiers build their fitness and race readiness through moderate to high training volume, balanced with technical skill development. The plan builds fitness progressively over 9 weeks before tapering, making it ideal for beginner and intermediate skiers targeting their first or next loppet.

What sets this plan apart is its exceptional flexibility. When you view this plan on TrainingPeaks, you'll notice the weekly hours appear higher than typical training plans. This is because we include multiple workout options for key training days, plus supplemental exercises. Don't be alarmed - you'll only do one workout option per session, not all of them!

Our unique approach includes:

TECHNIQUE DAYS: Choose ONE of three workout options based on your conditions and equipment (skiing on snow/roller skis, ski striding, or ski erg)

INTERVAL SESSIONS: Choose ONE of two workout options (novice or experienced) based on your fitness level

ADDED VALUE: Short balance and mobility workouts complement your training schedule, building essential skills and resilience

Designed for skiers preparing for distances of 10 - 50 km, this professional training plan was written collaboratively by a certified physiologist and a former elite skier (2x Olympian and World Cup Medalist). Their combined expertise ensures you get sound training progressions alongside practical racing insights.

Comprehensive Features:

- Clear training zone intensity descriptions and video demos (learn more at https://nordicskilab.com/training-zones-for-cross-country-skiers/)
- Flexible workout options to match your experience level and conditions
- Built-in testing days to track improvement
- Fun, 5-minute balance drills twice weekly
- Supplemental mobility workouts for shoulder and back health
- Strength workouts featuring TrainingPeaks' new workout builder with built-in video demonstrations (some basic equipment required, like bands, dumbbells and a chair or bench. A pull-up bar is also helpful.)
- Workouts can be completed in skating or classic technique, or other modes

Perfect for skiers targeting events like the American Birkie or regional loppets, this plan provides the comprehensive structure and guidance needed to arrive at the start line confident and prepared.

Get fit. Ski fast. Go far.
The Nordic Ski Lab Training Club Team