Skimo · HR
Plan description
Specific training plan for SKIMO (cross-country skiing) competitions. General and specific phase of preparation.
Intensity references through heart rate.
Duration 24 weeks.
General tuning with basic work on strength, basic resistance and speed.
General physical preparation routines and core at home through suspension training (TRX).
For intermediate and advanced level athletes.
It is necessary to have roller skis to be able to carry it out.
Sample week
Week 2
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
TRAIL RUN NATURAL FARTLECK
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of 40'; about. Introduce into the training short sections with stairs, very steep slopes, sections of sand,...).
ROLLERS AER. EXT.
Goal: Aer. Ext.
50-60' z 2-3 + 40' z 1
Pre-activity comments:
Do it in a port where there are no descents to avoid risks. Then load your skis in your backpack and run down any shortcut you know. Avoid running down the asphalt.
If you hitchhike and they take you down by car, you can do a second ascent until you complete the total training time.
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
TRAIL RUN NATURAL FARTLECK
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of 40'; about. Introduce into the training short sections with stairs, very steep slopes, sections of sand,...).
CYCLING/MTB/SPINING/TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training for about 2 hours at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can replace this session with two spinning classes for a total of approximately 1h30.
You can also replace this training with a mountain race, helping yourself with the poles on the climbs to end up doing approximately 1h30.
Pre-activity comments:
Before leaving, change the icon of the session and select what you are going to do so that it does not remain red and is duplicated in the calendar with what you have finally done.
REST/JOKER
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
ROLLERS AER. EXT.
Goal: Aer. Ext.
50-60' z 2-3 + 40' z 1
Pre-activity comments:
Do it in a port where there are no descents to avoid risks. Then load your skis in your backpack and run down any shortcut you know. Avoid running down the asphalt.
If you hitchhike and they take you down by car, you can do a second ascent until you complete the total training time.
CYCLING/MTB/SPINING/TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training for around 3 hours at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can replace this session with two spinning classes for a total of approximately 1h30.
You can also replace this training with a mountain race, helping yourself with the poles on the climbs to end up doing approximately 1h30.
Pre-activity comments:
Before leaving, change the icon of the session and select what you are going to do so that it does not remain red and is duplicated in the calendar with what you have finally done.