For a competitive-level training (moderate-level) college cross country ski athlete (not World Cup, but still competitive-level training at USCSA / regional NCAA level), the weekly training hours strike a balance between enough volume to build endurance and enough recovery to avoid overtraining. Weekly training hours for this competitive-level program for USCSA college cross-country skiers balance endurance, strength, intensity, and recovery, totaling 450–600 hours annually.
Here’s our general guidance:
Weekly Training Volume (Pre-season, Dryland)
Base phase (Aug–Sept): 8–12 hours per week
More running, gym, general conditioning.
Build phase (Oct–Nov): 10–14 hours per week
Higher rollerski load, longer sessions, added intensity.
On-snow early season (Dec): 12–16 hours per week
Includes longer skis, technique, and race-pace intervals.
How It Breaks Down
- Endurance (runs, roller skis, skis): ~70–75% of total time (6–10 hrs/week)
- Strength training (gym, plyo, ski imitation): ~15–20% (2–3 hrs/week)
- Intensity sessions (intervals, sprints): 2×/week (about 1–1.5 hrs total)
- Recovery (swim, yoga, easy bike): 1–2 hrs/week
Example (10–12 hr week in October)
- Monday: Gym 1 hr
- Tuesday: Run intervals 1–1.5 hrs (include some Nordic uphill running)
- Wednesday: Gym 1 hr
- Thursday: Rollerski intervals 1.5 hrs
- Friday: Rollerski endurance 2 hrs
- Saturday: Long run/rollerski 2.5–3 hrs
- Sunday: Recovery or off day (~0.5 hr mobility or swim)
Key Points
- Volume builds gradually..
- ~90% should feel easy (L1–L2). The “moderate” athlete will get faster by skiing easier, longer, and with better technique, not by hammering intensity.
- Top NCAA/elite athletes might train 700–850 hrs per year; a moderate college skier is usually best at 450–600 hrs annually, averaging ~10–12 hrs/week with peaks of ~15 hrs.