Cross-country skiing
Cross-country skiing training plans
Aiming for Vasaloppet, Tjejvasan or another ski race? TriQuest builds a personal cross-country ski training plan around the days and time you have, on cross-country skis when there is snow and on roller skis the rest of the year.
A plan for your ski race
- Add your race and its distance: up to 30 km, up to 60 km or longer, like Vasaloppet's 90 km. The plan builds in phases up to the start.
- Long sessions, endurance, tempo, threshold and hill intervals, in classic, skate and double poling.
- The long session builds week by week, up to four hours before a long race, where you also practise double poling at race pace.
Skiing alone, or with running or cycling
- Choose cross-country skiing as your sport, or combine it with running or cycling. You choose which sport matters most, or both equally.
- Your week decides: training days, time per day and which day your long ski session goes on.
- Add strength and it is fitted into your week.
Cross-country and roller skis, all year
- You choose the months you ski on snow: December to March unless you choose otherwise, more if you live further north.
- The rest of the year your ski sessions are on roller skis on asphalt – the long session and the hill intervals too – with the same load as on snow.
- Snow came early? Switch every upcoming ski session between cross-country skis and roller skis with one tap, whenever you like.
- Add a snow period, like a week in the mountains in November, and that week's sessions are on snow.
- Choose Cross-country skis or Roller skis on a single session, on the web, in the iPhone app and in the Android app. The calendar shows where each ski session is skied.
Sessions by heart rate and effort
- Every session has targets by heart rate, from your threshold heart rate, or by perceived effort.
- Your planned ski sessions are in the Apple Watch Workout app as cross-country skiing, step by step.
- Ski sessions from Garmin Connect, Apple Health and Health Connect link to the day's planned session.
- A ski erg indoors? Double poling on the machine is a sport of its own, with a training computer that connects to a Concept2 PM5.
A coach who knows where you ski
- Ask about today's session, your week or your form before the race. The coach knows whether your ski sessions are on cross-country skis or roller skis, proposes changes and you approve.
- With a niggle in your shoulders, back or legs, the coach asks after the ski session how it felt, and the plan trains around it.
- It is training advice, not medical advice.
Common questions
Common questions about ski training
Can I get a training plan for Vasaloppet?
Yes. Add Vasaloppet as your race and it is planned as a long ski race, with long sessions up to four hours and double poling at race pace. Read more about training for Vasaloppet.
Can I train for skiing without snow?
Yes. In the months without snow the ski sessions are on roller skis on asphalt – the long session and the hill intervals too – with the same load as on snow.
Classic or skate?
The sessions on snow alternate between classic and skate week by week, and before a long race you train double poling at race pace.
What does it cost?
During the beta everything is included at no cost.
More about TriQuest
Triathlon
Plans from sprint to full distance, with bricks, a taper and race nutrition.
Running
Plans from 5 km to the marathon, with pace and heart-rate zones.
Cycling
Plans for bike races, a training computer, routes and power intervals.
Vasaloppet
90 km from Sälen to Mora: long sessions, double poling and roller skis to snow.
Vätternrundan
315 km around Lake Vättern: long rides that grow, the trainer in winter and fuel all the way.
Bike computer
Build your own screens for every bike, on your phone.
Race nutrition
Carbohydrates, fluid and sodium for the race, step by step.
Ready to train smarter?
Let TriQuest bring your plan, sessions, analysis and coaching together in one place.