An easy, low-intensity long 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 endurance and technique. Adding occasional max efforts makes the session more race-specific, simulating the attacks and sprints that can happen at any point in a race. It trains your ability to stay with the pack when someone attacks, or to attack yourself to open a gap or take points in intermediate sprints, in both traditional cross-country skiing and long-distance racing. The max efforts also help you practise keeping the pressure on in races, especially towards the finish.

Warm-up

• As for a normal long session, but make sure you are warm before you start adding attacks.

Main set: 90 min to 4 hours (or more)

• Do occasional max efforts of up to 30 seconds, spread throughout the long session.

Cool-down

• As for a normal long session, after the last effort.

How to do it

The session is mainly done as an easy long session, with occasional max efforts of up to 30 seconds.

This is a session that can be done every week.

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