Training program
towards Vasaloppet
Training towards a long distance race can be a lot to overcome!
With ThoraxTrainer as part of your training, you will have the greatest potential for
a perfect well-adjusted training which will improve your:
+
STABILITY
+
CORE
+
CARDIO
ENDURANCE
All of this is necessary in your adventures in cross-country skiing.
Use the following guidelines and programs in your training.
HOW TO CHOOSE YOUR RESISTANCE LEVEL
Test your level in ThoraxTrainer™
Double pole 500 meter on resistance 5
Check your time on the scale below
And follow your level throughout the programs
BASIC
INTERMEDIATE
ADVANCED
More than 4 min
Between 2 - 4 min
Less than 2 min
Frame program towards Vasaloppet
Depending on your ambitions, chose your frame program from the table below.
Program 1
Type of
training
Roller skiing
Running
Every morning
Program 4
Finish time 6-7h
Finish time 5-6h
2-3 training sessions
a week
2-4 hours a week
3-5 training sessions
a week
3-5 hours a week
4-6 training sessions
a week
4-8 hours a week
5-9 training sessions
a week
6-10+ hours a week
1 x 45-90 min
1-2 x 45-120 min
2 x 45- 120 min
2 x 45-180 min
1-2 x 30-60 min
2 x 30 - 60 min
With
- Ski walking
- Classic bound
2 x 30 - 90 min
With
- Ski walking
- Classic bound
2 x programs
per week of
15-30 minutes
2-3 x programs
per week of
15-30 minutes
3 x programs
per week of
15-60 minutes
1 x 30-60 min
Push-ups
(10-30 x 3)
Push-ups
(10–30 x 3)
Push-ups
(10–30 x 3)
Push-ups
(10–30 x 3)
Sit-ups
(10–30 x 3)
Sit-ups
(10–30 x 3)
Sit-ups
(10–30 x 3)
Sit-ups
(10–30 x 3)
A long session
on roller ski
Other
Skiing on
snow
Program 3
Finish time 7-8h
1-2 x programs
per week of
ThoraxTrainer
10-30 minutes
Strength
training
Program 2
Finish time +/- 9h
Not necessary
Long session on Long session on
roller ski
roller ski
(45 to 90 min.)
1 / month.
(1,5 to 3 hours)
1-2 / month.
(1,5 to 4 hours)
1-2 / month.
Not necessary
Advantage
Necessary
TECHNIQUE
ABBREVIATIONS OF EXERCISES
DP
Double poling
DIA
Diagonal poling
1LEG
Double poling on 1 leg,
change leg each 30 sec
SQT
Squatting position, rest elbows on legs
(downhill position)(no movement)
WALK
Double poling on 1 leg,
change leg each stroke
JUMP1
Double poling on 1 leg,
jump from leg to leg
JUMP2
Double poling,
jump with both legs
P1
10 x 20 sec / 20 sec rest between each interval
Introduction to ThoraxTrainer™
6 MIN
DIFFICULTY
LEVEL
+
CORE
Interval no
20 SEC
1
2
3
4
5
6
7
8
9
10
STABILITY
Resistance
BASIC
INTERMEDIATE
ADVANCED
1-2
1-2
1-2
1-2
2-3
1-2
1-2
2-3
2-4
2-3
3-5
3-5
2-4
3-5
3-5
3-5
2-4
4-6
5-7
4-6
5-7
5-7
4-6
5-7
5-7
5-7
4-6
6-8
7-9
6-8
1
Technique
Strokes/min
DP
1LEG
DIA
WALK
DP
1LEG
DIA
WALK
DP
WALK
40-50
40-50
80-90
40-50
40-50
40-50
80-90
40-50
40-50
40-50
P2
10 x 30 sec / 30 sec rest between each interval
Introduction to ThoraxTrainer™
10 MIN
+
CORE
Interval no
DIFFICULTY
LEVEL
+
STABILITY
Resistance
30 SEC
BASIC
INTERMEDIATE
ADVANCED
1
2
3
4
5
6
7
8
9
10
1-2
1-2
1-2
1-2
2-3
1-2
1-2
2-3
2-4
2-3
3-5
3-5
2-4
3-5
3-5
3-5
2-4
4-6
5-7
4-6
5-7
5-7
4-6
5-7
5-7
5-7
4-6
6-8
7-9
6-8
1
CARDIO
Technique
Strokes/min
DP
1LEG
DIA
WALK
DP
1LEG
DIA
WALK
DP
WALK
40-50
40-50
80-90
40-50
40-50
40-50
80-90
40-50
40-50
40-50
P5
7 x 1 min / 30 sec rest between each interval
Maxpower program - push as hard in each interval
10 MIN
+
CORE
Interval no
+
STABILITY
+
MAXPOWER
Resistance
1 MIN
BASIC
INTERMEDIATE
ADVANCED
1
2
3
4
5
6
7
1-2
1-2
1-2
2-3
1-2
2-3
3-5
3-5
3-5
3-5
4-6
3-5
4-6
6-8
5-7
5-7
5-7
6-8
6-8
6-8
8-10
DIFFICULTY
LEVEL
+
STRENGTH
2
CARDIO
Technique
Strokes/min
DP
1LEG
DIA
DP
1LEG
DIA
DP
40-50
40-50
80-90
50-60
40-50
80-90
40-50
P8
7 x 70 sec, 90 % of max / 20 sec rest between each interval
VO2max program – as fast as you can in each interval
10 MIN
+
CARDIO
Interval no
DIFFICULTY
LEVEL
+
VO2MAX
Resistance
70 SEC
BASIC
INTERMEDIATE
ADVANCED
1
2
3
4
5
6
7
1-2
1-2
1-3
1-3
2-4
2-4
1-3
3-5
3-5
3-5
3-5
4-6
4-6
3-5
5-7
5-7
5-7
5-7
6-8
6-8
5-7
3
ENDURANCE
Technique
Strokes/min
DP
DP
DIA
JUMP2
DP
DP
JUMP2
FREE
FREE
FREE
FREE
FREE
FREE
FREE
P9
10 x 1 min, 95 % of max / 1 min rest between each interval
Max Heart Rate – as high heart rate as possible
20 MIN
+
CARDIO
Interval no
1 MIN
1
2
3
4
5
6
7
8
9
10
+
VO2MAX
Resistance
BASIC
INTERMEDIATE
ADVANCED
1-2
1-2
1-2
1-2
2-3
2-4
2-3
2-4
2-3
3-4
3-5
3-5
2-4
2-4
3-5
4-6
3-5
4-6
3-5
4-6
5-7
5-7
4-6
4-6
5-7
6-8
5-7
6-8
5-7
7-9
3
DIFFICULTY
LEVEL
ENDURANCE
Technique
Strokes/min
DP
DP
DIA
JUMP1
JUMP2
DP
DIA
JUMP1
JUMP2
DP
50 +
50 +
90 +
40 +
50 +
60 +
100 +
50 +
50 +
50 +
P10
3
8 x 3 min, 75-85 % of max /
1 min rest between each interval
30 MIN
DIFFICULTY
LEVEL
Change technique each minut
Important to follow recommended strokes/min
+
STABILITY
Interval no
+
CORE
+
CARDIO
Resistance
ENDURANCE
Technique
3 MIN
BASIC
INTERMEDIATE
ADVANCED
1
2
3
4
5
6
7
8
1-2
1-2
1-2
2-3
2-3
2-3
3-5
3-5
3-5
3-5
3-5
4-6
3-5
3-5
5-7
5-7
5-7
5-7
5-7
6-8
5-7
5-7
7-9
7-9
1 MIN
DP
1LEG
WALK
DP
1LEG
WALK
DP
DP
1 MIN
DIA
DP
DIA
Strokes/min
1 MIN
1 MIN
1 MIN
1 MIN
1LEG
1LEG
40
45
45
50
45
40
40
40
80
50
90
40
80
50
50
50
40
45
50
50
45
40
60
60
JUMP1
JUMP1 DP
DIA
DP
1LEG
JUMP2
JUMP1 DP
DP
DP
P11
9 x 3 min. interval with 1 min. rest.
Skiing program ”over the hill”
36 MIN
Go as fast as you can in every 3-minute session. It is important that you maintain the
strokes per. minute. The idea of this program is to become better in using your core in
every stroke and to build strength in the legs as well. It is important that you increase the
resistance after each 9 min. block reaching substantial resistance in the last block
- Like steep uphill.
Interval no
Resistance
Technique
Strokes/min
3 min.
1
2
3
4
5
6
7
8
9
4-5
4-5
4-5
5-6
5-6
5-6
6-7
6-7
6-7
DP
DP
DP
DP
DP
DP
DP
DP
DP
40
50
40
40
50
40
40
50
40
P12
Pyramid, 9 intervals
Max-power program - max power in each interval
17 MIN
Time
30 sec
1 min
2 min
3 min
4 min
3 min
2 min
1 min
30 sec
Resistance
Technique
BASIC
INTERMEDIATE
ADVANCED
8
7
6
5
4
5
6
7
8
9
8
7
6
5
6
7
8
9
10
9
8
7
6
7
8
9
10
DP
DP
DP
DP
DP
DP
DP
DP
DP
Rest
15 sek
30 sek
1 min
1,5 min
2 min
1,5 min
1 min
30 sek
15 sek
P13
3
3 x 6 min. with 1 min. rest every 6 minutes
Change technique each 30 sec
DIFFICULTY
LEVEL
15 MIN
Interval no
Resistance
2 MIN
Strokes/min
Technique
30 SEC
30 SEC
30 SEC
30 SEC
DIA
JUMP1
DP
JUMP1
DP
JUMP1
DIA
JUMP1
DP
JUMP1
DP
JUMP1
DP
DP
JUMP1
1LEG
JUMP1
DP
JUMP1
SQT
SQT
SQT
1
2
3
4-6
5-7
6-8
DP
DP
DP
DIA
DIA
DIA
4
5
6
4-6
5-7
6-8
DP
DP
DP
DIA
DIA
DIA
7
8
9
4-6
5-7
6-8
DP
DP
DP
DIA
DIA
DIA
SQT
SQT
SQT
SQT
SQT
SQT
Free
P14
Change technique each 30 sec
30 MIN
Interval no
3
3 x 6 min. / 1 min. rest every 6 minutes.
Resistance
2 MIN
DIFFICULTY
LEVEL
Strokes/min
Technique
30 SEC
30 SEC
30 SEC
30 SEC
DIA
JUMP2
DP
JUMP2
DP
JUMP2
DIA
JUMP2
DP
JUMP2
DP
JUMP2
DP
DP
JUMP2
1LEG
JUMP2
DP
JUMP2
SQT
SQT
SQT
1
2
3
4-6
5-7
6-8
JUMP1
JUMP1
JUMP1
DIA
DIA
DIA
4
5
6
4-6
5-7
6-8
JUMP1
JUMP1
JUMP1
DIA
DIA
DIA
7
8
9
4-6
5-7
6-8
JUMP1
JUMP1
JUMP1
DIA
DIA
DIA
SQT
SQT
SQT
SQT
SQT
SQT
Free
+
STABILITY
+
CORE
+
CARDIO
ENDURANCE