General Prep (Apr–Aug): 10–14 hrs/week
Focus on aerobic base, strength foundation, and consistency.
Specific Prep (Sept–Nov): 12–16 hrs/week
More rollerskiing, ski imitation, VO₂ intervals, ski-specific strength.
On-Snow (Dec–Mar): 14–18 hrs/week (peaks near 20 hrs during camps/holiday)
Volume tapers down a bit during race-heavy weeks (~10–12 hrs).
How It Breaks Down
- Endurance (runs, rollerski, skis): 75–80% (9–14 hrs/week)
- Strength training: 2–3 sessions/week (2.5–3.5 hrs total)
- Intensity: 2 focused sessions/week (intervals, sprints, race simulations; ~1.5–2 hrs total)
- Recovery/alternate: Swim, yoga, easy bike (1–2 hrs/week)
Example Week (15 hrs, October Build Phase)
- Monday: Gym (1.25 hrs) + core (0.25 hr)
- Tuesday: Run intervals (1.5 hrs) + strides + Nordic uphill running
- Wednesday: Gym (1.25 hrs) + balance/core (0.5 hr)
- Thursday: Rollerski intervals (1.75 hrs)
- Friday: Rollerski endurance (2 hrs)
- Saturday: OD session – long rollerski or run (3 hrs)
- Sunday: Easy bike/swim recovery (1 hr) + yoga/mobility (0.5 hr)
Annual Hours Range
- Moderate college skier (competitive USCSA): ~450–600 hrs/year
- USCSA podium contender: ~600–750 hrs/year
- Top NCAA / elite U23 skier: ~750–850+ hrs/year
Key Success Factors
- Consistency: No big gaps — 48–50 weeks of training.
- Volume: 12–16 hrs/week is the bread-and-butter, with spikes to ~18–20 hrs.
- Technique: Every rollerski and snow session is a technique session first.
- Racing prep: Practice at race speed weekly (intervals, sprints, tempo).