Week 38
Whether racing in a true competition season or not, January is the time when skiers should refine their fitness through high intensity sessions. We know a basic principle of super-compensation and periodization is to not mix volume and intensity. 
You can see this distinctly in the graph of a 500 hr plan. During the winter months our total weekly hours tend to drop as intensity climbs. Particularly as the L4 on-time climbs (in a normal year by racing so much) the hours will naturally settle into a manageable 8 - 12 hour range so skiers can prioritize race efforts and feeling good from mid-week intervals. (January is approx. period 9 into period 10 on this graph)
This week we embrace that trend and try to focus on intensity rather than big training hours. Without a full race calendar this year we wanted to post an example of a mid-winter intensity week that folks could use to build their race fitness without competition. We recommend three intensity sessions in each plan, one sprint intensity, one L4B, and one threshold.
Note:
- We recommend the maintenance power strength routine this week