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I’m still enjoying some time at home in Minnesota. Training is going well, and I’m settling back into the American way of life—for better or worse! Somehow I seem to have brought a small portion of Norway back with me. That is, the unseasonably cool weather! Despite all the complaining I’ve heard when walking around town, the cooler temperatures are great for training.

So, on to what I experienced this past year in regard to intensity training:  intervals, time-trials, etc. And by far, this was the aspect of training where I noticed the most difference from my experiences in high school and college.

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A quick glance at my heart-rate monitor during bounding intervals…

The main difference I experienced is most easily seen in the numbers. In high school and college I was doing an average of about 1 interval session a week that had about 16 to 35 minuets of on-time (i.e. 4 x 4min or 5 x 6min). So for each month I had roughly 5 to 6 hours of intensity time. In Norway this past year, there were big increases in the number of intensity trainings as well as in length. I had about three interval sessions a week and did all kinds of different intervals ranging from 60 x 20sec to 3 x 25min. In total, each month had between 7 and 9 hours of strictly on-time (not counting the rest between intervals). All in all this was a ~45% increase over the year before.

The general idea employed by my coach this past year, Tobias, was the importance of stressing the body in each workout for at least 30min (for the men), which is roughly the length of a 10km biathlon race. This 30min is strictly on-time. For example, in a level 3 workout we typically did something like 8 x 8min. In a level 5 workout, we usually did 6 x 5 minutes, where the first interval was a level 3 warm-up and the following intervals were level 5. Also, another general idea was to keep the intensities varied. That is, not do too many interval sessions in a row of a single intensity (i.e. Level 3).

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Time-trial in Natrudstilen

Time-trials also increased in number and length. We often had three to four time-trials each month that were between 20 and 45min. Seeing as we were biathletes most of the time trials were combined with shooting and were run in either a mass start format (more head-to-head competition equals fun) or short interval starts.

Again, I want to stress that there are many different ideas for intensity training and all of them can be good. In my opinion, I liked the way this was structured during the past year. It gave me the feeling of more control at greater speeds and a better understanding of my heart rate zones. Not to mention a feeling of improvement.  One interesting tidbit I heard this past year was a comment by Frode Andresen saying that biathletes are better at hitting their zones than Nordic skiers, or at least in his experience.

2 Responses to “Intensitets trening”

  1. chea Says:

    good info keep it up and good luck

    I really wonder what you learned about strength training when you were in Norway. I have heard much of the Norwegians only doing max strength.

    thanks

  2. Mark Johnson » Blog Archive » styrke trening Says:

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