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Endurance-training
The principles for endurance-training is the same if you are doing running, XC-skiing or any other endurance-sport.
But there is a lot of different ways to train endurance, and never any facit of how you should train.
Here I will write about what kind of training that is working good for me.
The most impartant skill in endurance-sport is how good you are to burn Oxygen. For having a good oxygenburning skill, the most important factor is the capasity of your heart. How much blood it can pump out in every beat.
For me, the best way of training this skill is to do 4 times 4 intervalltraining.
To explain this workout, it starts with 10 minutes warmup (pulse 60-70% of max). Then I do 4 times 4 minutes at a intensity around 85-95% of maxpulse, with 3 minutes slower intensity (60-70% of max), betwen each hard 4 minutes.
After this 4 hard levels, i do a cool down training for 10 minutes. The reason of that is for faster recovery.
Another very important skill is to be able to race fast in many minutes, maybe hours. My way of doing that, is training at a intensity, that is just a little slower than my racing intensity. (around 85 % of maxpulse).
This is a very trying way of training, and needs a longer recovering period.
This two ways of trainig is my favorites combinated with maximum strength training that im writing about in my strength training site
Ingar.
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