NovembeR intensity - 40 on 20 off

Throughout the summer we recommend three basic categories of intervals.  Sub lactate threshold (L3), above lactate threshold (L4), and sprint intensity which essentially is a hybrid interval combining L3 heartrates with L4 lactates.  

During the summer preparation period we commonly focus on just one of these interval types at a time versus combining them within a single session. As we get deeper into the fall and as we fine-tune for the race season, we might recommend more combination intervals that include L3, L4, and sprint intensity all in the same workout. 

If you are familiar with NTS you know we value a good sprint intensity session consisting of 30 second intervals. These intervals are designed to help teach our bodies to clear lactic acid while also allowing us to get comfortable skiing at speeds faster than our L4 pace. Great for both distance skiers and sprinters. Skiers can use the same training principle when it comes to threshold training as well, which is exactly what a 40 on 20 off workout is designed to do: Train a faster than normal L3 pace. 

A common strategy is to slowly increase interval on-time and interval duration as we get closer to the competition season. For example: If a 4 x 7-minutes was a standard L3 session in June, we might now recommend a 4 x 10-minute session. We also like to incorporate more steady state intervals in the fall. Steady state refers long 15+ minute intervals. 

I was first introduced to this session while training in Lillehammer with some marathon ski-classics skiers. They found this workout very valuable for working on a higher paced double pole while at the same time keeping the heart rate around threshold for sustained periods of time. Essentially this is a steady state interval session split up into 40 second bursts to help athletes focus on quality movement and power while at the same time reap the benefits of sustained interval time. 

40 seconds hard, 20 seconds recovery: 30 – 45 minutes sustained 

Terrain: Flat or rolling terrain (not all uphill if you can help it) 

This session is a great opportunity to REALLY work on a specific technique and maximize quality on-time in that technique. For example, V2 or double pole. 

20 minutes easy skiing

5 minutes L2 

3 minutes L3 

5 minutes easy skiing and dynamic stretching 

If you have a watch that can be programmed to ding every 40 seconds that’s great. If not get started and you will soon dial in the feeling for 40 seconds pretty quickly. It’s totally fine if you go a few seconds over or under. During the 20 second recovery time try to keep moving down the track.

The pace is meant to be slightly faster and more powerful than your normal L3 pace. It will take a few intervals for your heart rate to elevate and settle but once skiers get in the groove heart rates will hover just around threshold because of the short recovery duration. This is what makes the session a ‘steady state’. 

Continue for 30 – 45 minutes. While traditional sprint intensity can be done back and forth in one area, we recommend doing this session continuously down a road or on a ski loop. 

Lactate: 4-6mmol

GOALS: 

While this workout targets L3 heart rates and lactates the neuromuscular demand of the workout will be higher due to the faster paced skiing. 

This session can also be modified into a hybrid L3/L4 session and is a great tune-up workout during the season. Start with the first 10 minutes L3 and then ramp up the intensity. 

This is a great workout to do in small groups to work on feeling comfortable skiing around others at high speeds and also have a greater focus on technique and what movements translate into powerful skiing.