Novice Training Plan â Training Period 13
Novice Training Plan
ca Workout Importance Intensity Type
Period 13 / March 20-April 16 ‘17 www.cxcacademy.com - season 9
Based on 250 training hrs/year Monday Mar. 20
Tuesday Mar. 21
Wednesday Mar. 22
Thursday Mar. 23
Friday Mar. 24
Saturday Mar. 25
Sunday Mar. 26
Very Important
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 1x8min interval at Level 3 to your general distance workout
Week #1 March 20-26
Level 4
Simply use the gym to loosen up. Get your body feeling good.
10min
Alternative Workouts
Tuesday Workouts >> Tuesday 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
Tip of the month
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.
Today is an excellent day to focus on technique. Work on skiing perfectly during your warm-up, then use Level 3 intervals to take your technique to the next level.
WORKOUT bike, swim, run or do any other endurance activity for 1hr at Level 1
*** add 2x45sec intervals at Level 4 to your general distance workout
WORKOUT steady 1hr 35min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
15min
Level 1&2 4hrs 45min Level 3 8min Level 4 1.5min Strength (specific & general) 40min TOTAL: 5hrs 35min
Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Cool Down
Active Rest
Total (hrs)
10min
End each interval with 30sec at Level 5
Any strength gains made now will have a very minimal impact on conclusion of this season.
Do today's intervals on Put your feet up and get faster terrain. They aren't some vitamin D. long enough to really increase aerobic capacity, - so use a flat/downhill to increase body speed in anticipation for the end of the season.
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
Novice Training Plan
ca Workout Importance Intensity Type
Period 13 / March 20-April 16 ‘17
Monday Mar. 27
Tuesday Mar. 28
Wednesday Mar. 29
Thursday Mar. 30
Friday Mar. 31
Saturday Apr. 1
Sunday Apr. 2
Very Important
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
March 27 - April 2
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x6.5min intervals at Level 3 to your general distance workout
Week #2
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x40sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 50min at Level 1
WORKOUT steady 1hr 15min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 4hrs 15min Level 3 13min Level 4 1.5min Strength (specific & general) 40min TOTAL: 5hrs 10min
10min
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg End each interval with 30sec at Level 5
page 2
Novice Training Plan
ca Workout Importance Intensity Type
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
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
April 3-9
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x9min intervals at Level 3 to your general distance workout
Week #3
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x50sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 1hr 10min at Level 1
WORKOUT steady 1hr 45min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 5hrs 5min Level 3 18min Level 4 1.5min Strength (specific & general) 40min TOTAL: 6hrs 5min
10min
SKIERG WORKOUT 2x8min Level 3 poling on a SkiErg End each interval with 30sec at Level 5
page 3
Novice Training Plan
ca Workout Importance Intensity Type
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
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
April 10-16
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x6min intervals at Level 3 to your general distance workout
Week #4
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x30sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT steady 1hr 10min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 3hrs 50min Level 3 12min Level 4 1min Strength (specific & general) 40min TOTAL: 4hrs 43min
10min
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg 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 www.cxcacademy.com - season 9
Based on 250 training hrs/year Monday Mar. 20
Tuesday Mar. 21
Wednesday Mar. 22
Thursday Mar. 23
Friday Mar. 24
Saturday Mar. 25
Sunday Mar. 26
Very Important
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 1x8min interval at Level 3 to your general distance workout
Week #1 March 20-26
Level 4
Simply use the gym to loosen up. Get your body feeling good.
10min
Alternative Workouts
Tuesday Workouts >> Tuesday 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
Tip of the month
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.
Today is an excellent day to focus on technique. Work on skiing perfectly during your warm-up, then use Level 3 intervals to take your technique to the next level.
WORKOUT bike, swim, run or do any other endurance activity for 1hr at Level 1
*** add 2x45sec intervals at Level 4 to your general distance workout
WORKOUT steady 1hr 35min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
15min
Level 1&2 4hrs 45min Level 3 8min Level 4 1.5min Strength (specific & general) 40min TOTAL: 5hrs 35min
Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Cool Down
Active Rest
Total (hrs)
10min
End each interval with 30sec at Level 5
Any strength gains made now will have a very minimal impact on conclusion of this season.
Do today's intervals on Put your feet up and get faster terrain. They aren't some vitamin D. long enough to really increase aerobic capacity, - so use a flat/downhill to increase body speed in anticipation for the end of the season.
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
Novice Training Plan
ca Workout Importance Intensity Type
Period 13 / March 20-April 16 ‘17
Monday Mar. 27
Tuesday Mar. 28
Wednesday Mar. 29
Thursday Mar. 30
Friday Mar. 31
Saturday Apr. 1
Sunday Apr. 2
Very Important
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
March 27 - April 2
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x6.5min intervals at Level 3 to your general distance workout
Week #2
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x40sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 50min at Level 1
WORKOUT steady 1hr 15min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 4hrs 15min Level 3 13min Level 4 1.5min Strength (specific & general) 40min TOTAL: 5hrs 10min
10min
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg End each interval with 30sec at Level 5
page 2
Novice Training Plan
ca Workout Importance Intensity Type
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
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
April 3-9
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x9min intervals at Level 3 to your general distance workout
Week #3
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x50sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 1hr 10min at Level 1
WORKOUT steady 1hr 45min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 5hrs 5min Level 3 18min Level 4 1.5min Strength (specific & general) 40min TOTAL: 6hrs 5min
10min
SKIERG WORKOUT 2x8min Level 3 poling on a SkiErg End each interval with 30sec at Level 5
page 3
Novice Training Plan
ca Workout Importance Intensity Type
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
Important
Most Important
Least Important
Important
Important
Essential
Level 1
Level 1
General Distance
General Over Distance
Level 3 Rest
Warm Up
April 10-16
Level 4
General Distance with Anaerobic (AT) Threshold Intervals
General Strength
General Distance with Max VO2 Intervals
10min
15min
10min
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
*** add 2x6min intervals at Level 3 to your general distance workout
Week #4
Simply use the gym to loosen up. Get your body feeling good.
Cool Down
10min Tuesday Workouts >> Tuesday AT Intervals on a SkiErg should start with a 15min warm-up and end with a 15min cooldown. Allow for 5min rest between intervals.
*** add 2x30sec intervals at Level 4 to your general distance workout Recover fully after the interval while maintaining GD activity.
Recover fully after each interval while maintaining GD activity.
Alternative Workouts
www.cxcacademy.com - season 9
Based on 250 training hrs/year
15min
Active Rest
WORKOUT bike, swim, run or do any other endurance activity for 30min at Level 1
WORKOUT steady 1hr 10min run or run with hiking at Level 1 Also use other activities such as skiing, rollerskiing, biking, kayaking, canoeing, etc.
Total (hrs)
Level 1&2 3hrs 50min Level 3 12min Level 4 1min Strength (specific & general) 40min TOTAL: 4hrs 43min
10min
SKIERG WORKOUT 2x7min Level 3 poling on a SkiErg 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
