Classic – Minutes training

Purpose:	Develop aerobic and anaerobic capacity. Develop course awareness.
Duration:	10 – 20 minutes
Interval:	2 – 5 minutes
Rest:	15 minutes
Intensity:	80% – 95% Read more about Power percentages.
Heartbeat:	90% – 100% of the HFres. Read more about Heart rate reserve (HR res) .
Lactate:	8 – 12 mmol
Phase:	Competition season

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

Mit1:	3x (5' V80% Rr-2 → 5' rest)
MiR2:	3x (4' V85% Rr → 4' – 5' rest)
MiR3:	4x (3' V85% Rr → 3' – 5' rest)
Mit4:	6x (3' V80% Rr-2 → 3' rest)
Mit5:	6x (2' V80% Rr-2 → 2' rest)
Mit6:	19": 4' R30 → 1' rest → 3' R32 → 1' rest → 2' R34 → 1' rest → 1' R36 → 1' rest → 2' R34 → 1' rest → 3' R32 → 1' rest → 4' R30
Mit7:	2x (1' R28 → 1' R30 → 1' R32 → 2' rest) → 2x (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36)
Mit8:	(1' R28 → 1' R30 → 1' R32 → 2' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36 → 2 ' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R28 → 1' R30 → 1' R32 → 2' rest)

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	Classic – Interval training
	Classic – Sprint training