Cross Country Ski - Training Levels

Training at the correct intensities is crucial for overall training/racing progression. The biggest error for most endurance athletes is the inability to differentiate their hard training sessions from their easy ones. Cross country ski intensity is a very difficult sport to quantify when it comes to objective numbers (because of changing snow conditions, current wax on skis, and the varied terrain) so instead of focusing on pace or HR using a more RPE based system such as training levels is one of the best ways to go about it. The OPC cross country ski training levels are detailed below:

Level #1: EASY Recovery/Endurance. Training at this intensity will require self control and holding yourself back. It will be tempting to push harder but do your best to stay under control and save the harder efforts for the intense training days.

"Real Feel" - No breathlessness or muscle strain. It should feel TOO easy!
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Level #2: Endurance/Aerobic Development. Training at this intensity builds the strong aerobic base required for success at all endurance race distances. This will still require self control and not allowing yourself to creep into a tempo type of intensity.

"Real Feel" - Easily sustainable for prescribed duration without a lot of muscle fatigue until later in the workout.
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Level #3: Tempo/Race Pace for longer distances (~Ski Marathons). This develops the body's ability to sustain a high level of intensity and will also help foster good technique with as fatigue sets in.

"Real Feel" - Challenging pace but manageable throughout duration of intervals. It should feel like you are close to the limit but never over it.
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Level #4: Threshold - Lactate threshold is a key predictor of endurance racing performance. The goal is to develop the ability to work at higher %'s of Vo2 Max.

"Real Feel" - These are hard intervals that produce muscle fatigue in a relatively quick fashion. You should feel quite strained by the end of these intervals.
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Level #5: Vo2 - These are short intervals that work at improving the maximum amount of oxygen that your body is able to consume and use in an effective way.

"Real Feel" - Very hard intervals at near maximum capacity. Be mentally and physically ready to push hard.