This time of year, frequent requests from our readers for information on interval training are as predictable as “amen†in church. The race season is close and everyone wants to get into top race shape. Here are some ideas.
Interval Training That Works
FasterSkier · September 26, 2003
 articles describing interval and other training methods — please look in our <<a href=archives.php>archives</a> or <<a href=archives.php>search</a> for detailed information.</p><p>Here I will outline some simple rules to achieve results through interval training and then suggest some interval sessions that should work for a wide range of both high level and age-group level skiers.</p><p>I realize there are many methods and ways that could work, but I will focus on “main-stream†stuff currently used by some high level skiers in many age categories.</p><p>The sessions described are not considered extreme or exceptionally long — if done as suggested!</p><p>Forget about super long intervals and lots of pain — for a while!</p><p>Forget about the 60 x 400 meter or 30 x 2+ minutes from the fifties and (sometime) sixties interval sessions — those sessions are too long for most skiers.</p><p>Also stop thinking “no pain no gain†— instead think about words like controlled, medium effort, medium to hard effort, and sometimes very hard effort.</p><p>I’m not going to fool you to believe that all intervals should be comfortable — some need to hurt a little and some session need to “Shake the Chinese Wallâ€. **</p><p>What I’m trying to get across is that most interval sessions should not be so hard that you dislike doing this type of training.</p><p>A lot is accomplished if you have so much fun in interval session that you look forward to them. Let some sessions be easy and controlled with heart rates at 20-30 beats from max and some at harder effort – from 20 to 10 from max and harder.</p><p>Overlapping these two areas is very common.</p><p>Example: Two intervals at heart rates 25 to 30 from max, the next two at 25 to 20 from max and the last two at 20 to10 from max.</p></div><div class=)
The next session can then be 5 beats harder on the average.
When you have got used to this type of intervals you are better at going at the “right pace†and might (maybe) be ready for a few very hard sessions.
Speaking of very hard sessions, there is still a place for those, occasionally.
I remember very well Bjorn Daehlie describing his hard intervals in his book – The Hunt for Gold — “I was doing very hard five-minute intervals up the nearby alpine hill — every interval was so hard that I fell over from exhaustion at the end of each interval. I laid there for a few seconds before running down again to start the next interval. Again and againâ€
Occasionally I have the pleasure (?) of doing intervals with World Cup skier Beckie Scott (I did one on September 23rd, one on the 25th and another in a few days) — at that level even the medium hard efforts are fast and the hard efforts are “Rock and Roll†— mental and physical training for World Cup racing. Master Champion or not, I usually max out before we even get to the last interval and that’s when she is at medium hard effort and controlled lactates.
The time-trials are also what it’s supposed to be — a test of how hard and fast you can go — no holding back!
.</p><p>7. Use short (1/3 to half of the interval length) recovery when you are doing easy and medium hard interval session — this will help you in keeping the effort down.</p><p>8. Some interval sessions should be replaced with time-trials lasting from10 to 40 minutes in length. In order to get started with time-trials try a few “pace workouts.†These are medium hard effort — normally at heart rates 5-10 beats below average race heart rates. You should feel that you could have gone 30 seconds to several minutes faster when you are finished with a pace workout.</p></div><div class=)
9. End each hard session with a good 20-30 minutes long warm-down. This will speed up recovery and make you feel better the next day.
Some common interval sessions:
3-3-4-4-3-3 minutes
3-4-5-3-4-5 minutes
4 x 6 minutes
4 x 7 minutes
5 x 3 minutes
1-2 minutes x 3-4 (1-2-1-2-1-2-1-2)
4-5 x 5 minutes
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Looking For a Complete Training Program?
To learn more about all training methods and programs for any age group used in cross country ski training see the book How to, When to, Why to – A Norwegian Model Training Guide and Programs For Cross Country Skiers available from
<www.torbjornsport.com – look under books and videos.
Please check out our personal coaching service available at <www.torbjornsport.com if you are looking for detailed weekly training suggestions.
This program is suitable for anyone needing help and guidance in putting together a good package of distance, intervals speed and strength as well as time-trials.
It also covers peaking for important events.
We are coaching athletes raging from World Cup racers to masters and citizen skiers at all ages and levels — check it out!