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Markus Heldt | XC-Skiing Training Science & World-Class Insights

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2 months ago

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Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of racing vehicles, poster, ski, magazine, helmet and text that says 'มิซีลก์ 客隊理 AKA WHORNGEN CHERS Srandic scelien SESSIONN'23 KAROLINE GROTTING 7X8 & 10X3.5 10 DOUBLE INTENSITY World-Class Training Insights'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an illustration of magazine, sports equipment, poster, calendar and text that says 'DOUBLE INTENSITY WARM UP 25' ZONE1 MAIN SET 7X8' @ THRESHOLD 90" PASSIVE 90"PASSIVEREST REST COOLDOWN COOL DOWN 15' 'ZONE1 KAROLINE'S SESSION GOALS The training focuses on building aerobic fitness in two ways. The morning skate session (7x8 min @ threshold and 1,5min pause) builds sustainable power and teaches the body to work hard for longer.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an illustration of calendar, sports equipment, poster, magazine and text that says 'DOUBLE INTENSITY WARM UP PAPE 2-3STRIDES 2-3 RAMP UP 10' ZONE 5' ZONE 2 3' ZONE 3 MAIN SET 10 @MAP 1-2' PASSIVE REST COOL DOWN 15' ZONE1 PAPE: Post- Activatiar Enhanterent: MAP: Miximil iar:A Fawer: STRIDES: ShortAccelecralions Short, KAROLINE'S SESSION GOALS The afternoon double poling (10x3.5 min intervals with around 1-2min pause) pushes maximum max aerobic with short recoveries, forcing the body to adapt at the highest intensity. Together, these sessions strengthen the aerobic engine from multiple angles- endurance and peak power in one day.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of sports equipment, poster, ski, snowsuit, ski slope and text that says 'DOUBLE INTENSITY KAROLINE'S TRAINING CONTEXT take the volume down quite lot. Often. have rest day before this day, since this is kind of the most important training day (and day in general;) theweek. My goalb eforeevery eforee hard session is that am 100 % ready for the interval and not doubt. Ifl am in doubt, have not done a good enough preparation. The day after have a simple volume day, typically 5 hours. WaBank1 SILY'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of ‎ski, sports equipment, poster and ‎text that says '‎DOUBLE INTENSITY KAROLINE'S ADJUSTMENT STRATEGY Usually these days go well, so do not have that much experience in knowing that it has been too much. But if measure over the threshold, me and my coach has agreed upon that will drop one 8min interval. If have been bit tired and did not feel ready for the day, have often just postponed the interval day one or two days. Sparea Coog و SALOMON SALOMON WN OBOS 27 KOLLEL KOLLE xms‎'‎‎.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of poster, ski, magazine, book, sports equipment and text that says 'DOUBLE INTENSITY KAROLINE'S PHYSICAL PREPARATION (I have routine with oats for breakfast and a coffee.) The warm up pretty simple, 25 minutes. go little bit harder than my easy sessions, but still Zone the afternoon with the harder session, have bit more intensity in the warm up before the session. go 10' Zone 5' Zone 2, Zone 3 and might finish the warm up with 2-3 strides.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of hockey, football, poster, hockey stick and text that says 'DOUBLE INTENSITY 1 28 CRAFTY KAROLINE'S MENTAL PREPARATION Mentally speaking, the two sessions require bit different focus, on the first session it is about not going too hard while in the afternoon am prepared that it will be a bit harder than in the morning.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of hockey, poster, ski, magazine, hockey stick and text that says 'DOUBLE INTENSITY KAROLINE'S PACING- THRESHOLD Pacing is really important in both sessions. In the first sesson use heart rate and lactate is measurements, and really important to not start too fast. usually go around between and 2.5mmol, and since I have done this quite a lot, have been better at intensity control and to get good quality on the second session is extra mportant that this will oe not too tough. gh.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of ‎poster, ski, magazine, ski slope and ‎text that says '‎DOUBLE INTENSITY STIFEL 05 巧 HpPioeld CP 5たさ品 И 전해 CRAF س On KAROLINE'S PACING MAP In the afternoon, it is the same. have a e bit of progression or the same pace but for the last intervals it is really tough to hold the pace. In this session am using my RPE and of course the time on each interval. am going the same lap on each interval.‎'‎‎.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of tire, poster, magazine, telephone pole and text that says 'DOUBLE INTENSITY KAROLINE'S TERRAIN CHOICE colode /a#Liose Aititude 1866m ma 富海. 3E On the first session it is always uphill, with a kind ascent that is perfect for v2(dobbeldans). We go the same hill each time, from the Lillehammer centre and up to Sjusjoen. we are star starting on about 250m above level, and finishing 700m above sea level (we are going downhill in some pauses so the total ascent bit higher). On the second session we are going in the rollerski track, so terrain similar to what meets us in the winter, few short hills and downhills. bit'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an illustration of poster, magazine, sports equipment and text that says 'DOUBLE INTENSITY KAROLINE'S SESSION PROGRESSION In the spring, when we start might have one interval less than normal, & then after week or two am ready for the normal (7x8 min). This session kind of the session we go the most of the time so we wecan can get an opinion on the physical condition. Same with the second session, we started with 8 intervals in May and now we have 10.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an illustration of poster, ski, magazine and text that says 'DOUBLE INTENSITY KAROLINE'S NUTRITIONAL STRATEGY SA 9大 OBOS 127 renta ADEY 4 |have a routine with one gel before the interval and one gel in the middle of the interval. In these sessions would say about 80g carbs/hour. After the session always have some kind of chocolate milk product that contains both protein and carbs.'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of card, poster, magazine, ski, sports equipment and text that says 'DOUBLE INTENSITY KAROLINE'S OPINION ON THE TRAINING DAY 타른 is trust in my program my trainer has put up for me and the team, and when it has worked so well for me, I am very confident that this day that makes me better and improves my physical level. Idon't feel my level inhuman, feel can be better at these sessions, and thereforel still do them. Some might say isa simple approach, but feel can do this kind of training definitely some more years before need to change the fundamentals. Sunry 17 GOMS.CH= V'.

Photo by Markus Heldt | XC-Skiing Training Science & World-Class Insights on September 02, 2026. May be an image of sports equipment, poster, ski, magazine, sportswear and text that says 'DOUBLE INTENSITY KAROLINE'S TIPS FOR YOU Be prepared for a tough day with lot of focus from when you wake up to you go to bed, Buy yourself a lactate meter, AND Eat enough carbs during the sessions.'.

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Posted On: September 2nd 2026, 04:00 pm

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karolinegrotting

DOUBLE INTENSITY 🎯🔨🇳🇴

This week‘s training day comes from breakthrough athlete @karolinegrotting , who went from Skandicup to Worldcup podium last season. 📈

Karoline’s training day marks a cornerstone of her recent success by simplicity and consistency, and is typical for @teamanleggost‘s approach to master standard sessions, thus being able to track progression. This particular day builds her aerobic endurance allround. 💪🫀🫁

👉 Swipe through for all smart details that make this training so effective, and my contextualization.

✋Caution
This type of training day is for elite athletes, and should only applied where needed. For amateurs there is (most likely) no need for stacking intensity. For Advanced athletes one longer session might be beneficial. It depends on the individual, and general advice is difficult. Though it can be fun to try it for motivational purposes. Never dismiss the psychological part of training!

🙏 Tusen takk @karolinegrotting for the inspiring discussion around training, and the smooth collaboration. It’s been great having the opportunity to work with you. Make sure to follow her: a great skier, even kinder person!

💬 COMMENT what you want to understand about this approach on a deeper level!

📌 SAVE the session as inspiration for your training!

📭 SEND the post to someone who thinks about starting double intensity!

📲 FOLLOW & never miss another post that makes YOU faster on skis!

TRAIN SMARTER. SKI FASTER. enduranced.

#Enduranced #xcworkoutwednesday #karolinegroetting #crosscountryskiing #doubleintensity

→ The first session constitutes a perfect example of a threshold session. It is in line with what Tønnessen et al. (2024) report as the best practice in Norwegian training session methodology with roughly a work to rest ratio of 5:1. Using the session design itself as intensity control, and accumulating controlled fatigue.

→ The second session displays a beautiful example of a VO2max/peak session, increasing local oxygen extraction, using interval lengths that allow for VO2 to rise to > 90% VO2peak (Odden et al., 2024). Karoline progressively warms up the body preparing the musculature, blood flow, and the cardiovasc

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