the norwegian national team coach ole morten iversen reveals which program is often used among the very best roller skiers. roller skis have become the most important form of training for many to lay the best possible foundation before the snow reappears. as in the cross-country track, there are many different training programs you can do on roller skis, but on this season’s last episode of the podcast “skisporet”, national team coach ole morten iversen could reveal that there is one special program that stands out as a favourite in the environment: – perhaps the increased cross-country skiers in norway have been the most active in recent years, and which i think is a very good session, says iversen to the program leaders siri sandvik and åge skinstad. take the time and think that the goal is to manage to make the round by those minutes. during a competition, you should have high speed in light terrain, and then one may have to hold back a little in the longest slopes. training in zone 3 (or i3) will improve the ability to keep high speed for a long time, without getting stiff. the theory says that the pulse of i3 training should be between 82.5 – 87.5% of maximum heart rate, but heart rate alone is actually not a good parameter for controlling intensity of exercise, it is much better to increase design, speed and subjective experience to steer such a session. – if the speed reduces and you hit rock bottom, then you have totally missed the point.
iversen who is a very systematic and experienced trainer also comes with tips on how many intensive workout sessions you should put into your training week to improve. therefore, those who exercise five days a week can add two hard workouts to their program. in fact, those who exercise 3-4 times a week can also have two hard workouts during a week. i would have one on roller skis and one with running (or preferably “skigang” / “ælghufs”) in the backhill, continues iversen. – what is important for those who are going to birken is also to focus on training with duration. the hour from two to three hours, you will only achieve by training longer. i would have waited until june to systematize the training, iversen concludes. swix is for everyone who loves trainingoutdoors, in all conditions. since 1946, swix has been testingand developing products for nordic conditions, and knows what ittakes to be the best – and to look good doing it.
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