This off-season training plan displays the frequency, intensity, time, and type of training over the course of the next 6 months. To not give away all of our secrets, below you will see a ‘snapshot’ of the training involved during only one week of the month for the 6 months of the plan. Let’s clear up some terminology first so it’s easier to read:
Microcycle: The smallest component of the training phase, for simplicity purposes we’ve broken our training into microcycles of one week (Monday-Sunday)
Mesocycle: The next middle component of the training phase, the mesocycle consists of 4 microcycles in our training plan.
Macrocycle: The largest phase of the training plan, the macrocycle can be the year, or the training season leading up to competition or goal completion. For the purpose of our training plan example, we have a 6-month long macrocycle.
% HR max: to calculate your training zone intensities we take your maximum heart rate (220-age) and apply a % (50%, 70%, 90%) depending on what intensity you should be exercising at. Using a heart rate monitor, or checking your pulse during exercise, you can determine whether you’re training in the correct zone.
LSD: Long Slow Distance training, is aerobic exercise performed at an intensity of 50-60% HR max for a long time (60+ minutes). This training trains efficient blood flow to your muscles, maximizing oxygen efficiency during exercise. It can be long and boring so do it with a friend or in a scenic environment
HIIT: High-Intensity Interval Training is training done at a specified work:rest ratio at Zone 3 or Zone 4 of your aerobic training zone. For a zone breakdown see our Cardio workout description. HIIT is performed to bring the body into using the anaerobic energy system, to train the removal of lactate. Because HIIT is performed at a high rate of exertion and uncomfortable for some, we build a solid base of aerobic training before introduction to HIIT.
Sample Periodized Training Plan for our Trained, XC-Skier Steve
Here we see the typical building of volume for a trained, 59 year old, male x-c skier. In green we have rest weeks, allowing for recovery before further progression.
Above is the breakdown of resistance training type over the 6 month (mesocycle) training program. In a sport like cross-country skiing, the hypertrophy can be done early as muscle size and strength are more crucial as groundwork for further strength training than for performance. We want muscles that can sustain work at a sub-maximal load for an extended duration, but also quick and powerful muscle so the focus is primarily endurance and power strength training.
The aerobic training is divided into zone training, as zone training is categorized by a percentage of HR Max. To see the breakdown of heart rates for training zones click here. We want to build a good aerobic base for cross-country skiing so there is mostly Zone 1 training, but incorporating some faster training later on in the plan.
Sample Weekly Plans for Performance in Cross-Country Skiing