Week 19
Week 19 is considered a hard week with two hard intensity sessions including one sprint intensity early in the week and L4 classic on the weekend. Try to step things up by increasing interval on-time from last week during your L4 interval session. We also start new velocity strength plans and continue to shift our focus to making sure we feel good for the quality interval sessions while still maintaining moderate training volume.
NOTES:
- Sprint Intensity - remember this workout is meant to teach our body to buffer lactic acid. It's a great workout for distance skiers and sprinters for this reason. The pace should be fast but relaxed, faster than L4 pace but slower than an all out sprint. Recover after each interval back to L1 before starting the next 30 second interval. Skiers can take a 10 minute break between sets.
- We start a new strength plan that focuses on velocity. Training velocity and jumps are most productive when the body is fresh. We still continue to pair interval days with strength days but remember to adjust your strength reps accordingly if your legs are cashed.