Intermediate Training Plan
Intermediate Training Plan
ca Workout Importance Intensity Type
Period 13 / March 20-April 16 ‘17
Monday Mar. 20
Tuesday Mar. 21
Wednesday Mar. 22
Thursday Mar. 23
Friday Mar. 24
Saturday Mar. 25
Sunday Mar. 26
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Warm Up
March 20-26
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 35min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 50min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr 30min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min
Alternative Workouts
Get some warm wax into your skis. The weather is very warm and your skis will probably need some added structure. Warm wax will help to soften your bases and make it easier to add hand structure.
Active Rest
*** add 1x9min interval at Level 3 to your general distance workout
General Strength
General Over Distance
15min
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x9min Level 3 poling on a SkiErg
Do today's intervals on Any strength gains made faster terrain. They aren't now will have a very long enough to really minimal impact on increase aerobic capacity, - conclusion of this season. so use a flat/downhill to increase body speed in anticipation for the end of the season.
Level 1&2 5hrs 50min Level 3 9min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs 26min
Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
*** add 2x45sec intervals at Level 4 to your general distance workout
Week #1
Tip of the month
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
Today is an excellent day Put your feet up and get to focus on technique. some vitamin D. Work on skiing perfectly during your warm-up, then use Level 3 intervals to take your technique to the next level.
We suggest swimming as it is easy on the body and won't be too tough on the body in following days.
Make sure to go easy and wear 1 more layer than you should. Long workouts in warmer weather can become harder that they should be if your body is fighting to stay warm. Hydrate too!
page 1
Intermediate Training Plan
ca Workout Importance
Warm Up
Week #2 March 27 - April 2
Monday Mar. 27
Tuesday Mar. 28
Wednesday Mar. 29
Thursday Mar. 30
Friday Mar. 31
Saturday Apr. 1
Sunday Apr. 2
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 2x50sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x10min intervals at Level 3 to your general distance workout
Active Rest
General Strength
20min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 5hrs Level 3 20min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 6hrs 42min
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
Intensity Type
Period 13 / March 20-April 16 ‘17
15min
End each interval with 30sec at Level 5
page 2
Intermediate Training Plan
ca Workout Importance Intensity Type Warm Up
Week #3 April 3-9
Period 13 / March 20-April 16 ‘17
Monday Apr. 3
Tuesday Apr. 4
Wednesday Apr. 5
Thursday Apr. 6
Friday Apr. 7
Saturday Apr. 8
Sunday Apr. 9
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr 45min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 3x45sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x10min intervals at Level 3 to your general distance workout
Active Rest
General Strength
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x9min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 6hrs Level 3 20min Level 4 2.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs 42min
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
page 3
Intermediate Training Plan
ca Workout Importance Intensity Type Warm Up
Week #4 April 10-16
Period 13 / March 20-April 16 ‘17
Monday Apr. 10
Tuesday Apr. 11
Wednesday Apr. 12
Thursday Apr. 13
Friday Apr. 14
Saturday Apr. 15
Sunday Apr. 16
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 1hr 50min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 2x45sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x15min intervals at Level 3 to your general distance workout
Active Rest
General Strength
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 5hrs 5min Level 3 30min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
page 4
Strength Training Plan
ca
Period 13 / March 20-April 16 ‘17 www.cxcacademy.com - season 9
Training Period 13
Notes: In general allow for 2min rest between each set. When weight training more recovery time may be needed.
WARM-‐UP 10 min Jog Jump Rope
Week 1
Week 2
Week 3
Week 4
DURATION
DURATION
DURATION
DURATION
10 min 5 min
10 min 5 min
10 min 5 min
10 min 5 min
Week 1 LADDERS Sideways Ladder Speed Ladder Accelera
ca Workout Importance Intensity Type
Period 13 / March 20-April 16 ‘17
Monday Mar. 20
Tuesday Mar. 21
Wednesday Mar. 22
Thursday Mar. 23
Friday Mar. 24
Saturday Mar. 25
Sunday Mar. 26
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Warm Up
March 20-26
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 35min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 50min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr 30min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min
Alternative Workouts
Get some warm wax into your skis. The weather is very warm and your skis will probably need some added structure. Warm wax will help to soften your bases and make it easier to add hand structure.
Active Rest
*** add 1x9min interval at Level 3 to your general distance workout
General Strength
General Over Distance
15min
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x9min Level 3 poling on a SkiErg
Do today's intervals on Any strength gains made faster terrain. They aren't now will have a very long enough to really minimal impact on increase aerobic capacity, - conclusion of this season. so use a flat/downhill to increase body speed in anticipation for the end of the season.
Level 1&2 5hrs 50min Level 3 9min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs 26min
Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
*** add 2x45sec intervals at Level 4 to your general distance workout
Week #1
Tip of the month
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
Today is an excellent day Put your feet up and get to focus on technique. some vitamin D. Work on skiing perfectly during your warm-up, then use Level 3 intervals to take your technique to the next level.
We suggest swimming as it is easy on the body and won't be too tough on the body in following days.
Make sure to go easy and wear 1 more layer than you should. Long workouts in warmer weather can become harder that they should be if your body is fighting to stay warm. Hydrate too!
page 1
Intermediate Training Plan
ca Workout Importance
Warm Up
Week #2 March 27 - April 2
Monday Mar. 27
Tuesday Mar. 28
Wednesday Mar. 29
Thursday Mar. 30
Friday Mar. 31
Saturday Apr. 1
Sunday Apr. 2
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 2x50sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x10min intervals at Level 3 to your general distance workout
Active Rest
General Strength
20min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 5hrs Level 3 20min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 6hrs 42min
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
Intensity Type
Period 13 / March 20-April 16 ‘17
15min
End each interval with 30sec at Level 5
page 2
Intermediate Training Plan
ca Workout Importance Intensity Type Warm Up
Week #3 April 3-9
Period 13 / March 20-April 16 ‘17
Monday Apr. 3
Tuesday Apr. 4
Wednesday Apr. 5
Thursday Apr. 6
Friday Apr. 7
Saturday Apr. 8
Sunday Apr. 9
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 2hr 45min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 3x45sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x10min intervals at Level 3 to your general distance workout
Active Rest
General Strength
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x9min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 6hrs Level 3 20min Level 4 2.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs 42min
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
page 3
Intermediate Training Plan
ca Workout Importance Intensity Type Warm Up
Week #4 April 10-16
Period 13 / March 20-April 16 ‘17
Monday Apr. 10
Tuesday Apr. 11
Wednesday Apr. 12
Thursday Apr. 13
Friday Apr. 14
Saturday Apr. 15
Sunday Apr. 16
Very Important
Least Important
Most Important
Important
Important
Important
Essential
Level 4 Rest
Level 3 General Strength
General Distance with Anaerobic (AT) Threshold Intervals
15min
15min
15min
15min
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT bike, swim, run or do any other endurance activity for 40min at Level 1
WORKOUT strength training plan is available on page 5
WORKOUT steady 1hr 50min run or run with hiking at Level 1
Try a cross training activity today. Something low impact is preferable.
Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
*** add 2x45sec intervals at Level 4 to your general distance workout
Simply use the gym to loosen up. Get your body feeling good.
Alternative Workouts
10min
*** add 2x15min intervals at Level 3 to your general distance workout
Active Rest
General Strength
15min
Thursday Workouts >> Thursday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg
General Over Distance
Level 1&2 5hrs 5min Level 3 30min Level 4 1.5min Strength (specific & general) 1hr 20min TOTAL: 7hrs
Recover fully after the interval while maintaining GD activity. 15min
Total (hrs)
Level 1
General Distance with Max VO2 Intervals
Recover fully after each interval while maintaining GD activity.
Cool Down
www.cxcacademy.com - season 9
Based on 400 training hrs/year
15min
End each interval with 30sec at Level 5
page 4
Strength Training Plan
ca
Period 13 / March 20-April 16 ‘17 www.cxcacademy.com - season 9
Training Period 13
Notes: In general allow for 2min rest between each set. When weight training more recovery time may be needed.
WARM-‐UP 10 min Jog Jump Rope
Week 1
Week 2
Week 3
Week 4
DURATION
DURATION
DURATION
DURATION
10 min 5 min
10 min 5 min
10 min 5 min
10 min 5 min
Week 1 LADDERS Sideways Ladder Speed Ladder Accelera
