Classic – Race-specific training

Purpose:	Develop and maintain high speed, maintain technique. Confidence before competition.
Duration:	6 – 8 minutes
Interval:	no
Rest:	15 minutes
Intensity:	85% – 95% Read more about Power percentages.
Heartbeat:	80% – 90% of the HFres. Read more about Heart rate reserve.
Lactate:	>12 mmol
Phase:	Competition season, preparation for important races in 'tapering-off' period

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

RS1:	1000m Rr Pmax → 10' rest → 2x (500m Rr Pmax → 10' rest)
RS2:	4x (500m Rr Pmax → 10' rest)
RS3:	10x (15" – 20" Rr Pmax)
RS4:	5x (start + 10S)

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	Classic – Strength endurance
	Classic – Super compensation