Week 22
Notice how this week hours are similar or slightly less than our Medium week last week, but intensity is higher with more quality sessions. This is an example of how 'Hard' weeks can change from August to September and October. Hard does not always indicate a high number of total hours but can also reflect the amount of L4 on-time, speed, and specific strength built into a training week.
Our goal is to log a lot of L4 on-time which is why we have recommended a L4B workout early in the week.
- We change the load on our speed days by incorporating x10 foot speeds. Do these on a steep hill running with poles or bounding. Use grass skis if you want! This will add an increased load on the legs.
- We have added a lower body specific strength element to a distance skate ski session
- Try to increase your L4 on-time from previous L4 sessions. L4B can make it possible to log 25 min+ for some athletes. Check out the L4B post for more details.
- We have increased the interval reps in the 30 sec. intervals to 3 x 9 x 30 sec. After doing a few sprint intensity workouts already this year athletes should be feeling like they can recover more effectively between intervals.