This is a training plan for a polarized (POL) week designed for an elite level cross country skier in the general preparation phase. It consists of around 20 hours of exercise per week. This is obviously too much for a typical amateur racer but serves an an example.
| Day | Exercise | Morning | Afternoon |
|---|---|---|---|
| Monday | Classic Rollerski | Trekking Run | |
| Time | 40-22-30mins 10 sets of 10s intervals with 120s rest | 90 mins | |
| Intensity | Z1 (warm up), Z3, Z1 (easy) | Z1 | |
| Tuesday | Rollerski | Weigh/Core | |
| Time | 40-20-40 mins | 90 mins | |
| Intensity | Z1 (warm up), Z2, Z1 (easy) | ||
| Wednesday | Mountain Walk with Poles | Rest | |
| Time | 180 mins | ||
| Z1 | |||
| Thursday | Classic Rolerski | Other Sport | |
| Time | 90 mins | 90 mins | |
| Intensity | Z1 @ 60% HRres | Free | |
| Friday | Rollerski | Weight/Core | |
| Time | 40-40-30 5 sets of 5 mins, 3 mins rest | 90 mins | |
| Intensity | Z1 (warm up), Z3, Z1 (easy) | ||
| Saturday | Cycling | Rest | |
| Intensity | 180 mins | ||
| Time | Z1 | ||
| Sunday | Rest | Run | |
| Intensity | Z1 | ||
| Time | 60 mins |
TID: Z1: 820 mins (13 hours 40 mins), Z2: 20 mins, Z3: 62 mins = 902 mins
Weights 180 mins, Other 90 mins = 1172 mins (19 hours 32 mins)
Z1 (70%), Z2 (1.7%), Z3 (5.3%)
Warm up at 60% of HRres
3 set, recovery time 90s
Bench press (put legs on the bench, not on the floor) & pull-down
Triceps pull-downs, deadlift
Rowing/arm-pull while sitting & arm-press with dumb-bells using inclined bench, legs: squats & hamstring curl, single-leg squat, side squat
Exercise: 3 sets, recovery 60 s
Supine plank, prone plank, side plank, side plank-leg motions statically, spine in a neutral position, Swiss ball training(inclined press-ups, top position, single-leg holds, quadruped motions)