A medium-intensity interval session designed to increase capacity and muscular endurance for both traditional cross-country skiing and long-distance racing.

The session was designed by Stian Berg, coach of Team Scandic Innlandet, who has coached athletes such as Lars Heggen and Iselin Drivenes. As an athlete, he won the Green Sprint bib in Ski Classics twice before retiring in the autumn of 2023.

Session facts

Training benefits

The purpose of the session is to build general capacity, but also muscular endurance and technique.

Warm-up

• Make sure you are properly warmed up before you start the intervals.

Main set: 50 to 90 min

• Do intervals of anywhere from eight minutes up to 25 minutes at a steady effort just below threshold, or intensity zone three (i3).
• 1–2 minutes of rest

Cool-down

• Finish with a proper cool-down after the last interval.

How to do it

After the warm-up, do intervals of anywhere from eight minutes up to 25 minutes at a steady effort just below threshold, or intensity zone three (i3).

Rest 1–2 minutes between intervals. The main point of the rest in this type of session, with such a low and steady intensity, is to get the chance to drink and refuel.

This is a session that can be done every week.

Also Read – RUNNING WITH POLES: Endurance session that helps strengthen your whole body

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