This training plan is personally designed by myself. Depending on which fitness level you are at, this schedule can either be too advanced or too easy.
The training plan has been developed to prepare me for the Vasaloppet open track in 2024, and
it’s based on my personal experience and what I have for other events and activities during the year 2024.
The Vasaloppet is the first part of a Swedish classic.
| Date | Day of Week | Week | Activity | Muscle Group | Exercises | Type | Time | DistanceInMeter | TempoMax | TempoMin | Instructions | Sets | Reps | Rest |
| 2024-01-08 | Monday | 1 | Strength Training | Chest | Bench press | flyes | dips | core | – | 60 | 0 | | | | 8 | 3 | 1 |
| 2024-01-09 | Tuesday | 1 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-01-10 | Wednesday | 1 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-10 | Wednesday | 1 | Running | | | Easy | 0 | 10000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-11 | Thursday | 1 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-12 | Friday | 1 | Strength Training | Back | Rowing | deadlifts | lat pulldowns | core | | 0 | 0 | | | | 8 | 3 | |
| 2024-01-13 | Saturday | 1 | Nordic Skiing | | | Flat | intervall | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | 1 | 5 | 1 |
| 2024-01-14 | Sunday | 1 | Nordic Skiing | | | Flat | easy | 0 | 28000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-01-15 | Monday | 2 | Strength Training | Legs | Squats | lunges | leg press | core | | 0 | | | | | 8 | 3 | |
| 2024-01-16 | Tuesday | 2 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-01-17 | Wednesday | 2 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-18 | Wednesday | 2 | Running | | | Easy | 0 | 10000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-18 | Thursday | 2 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-19 | Friday | 2 | Strength Training | Shoulders | Military press | lateral raises | front raises | core | | 0 | 0 | | | | 8 | 3 | |
| 2024-01-20 | Saturday | 2 | Nordic Skiing | | | Flat | intervall | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | 1 | 6 | 1 |
| 2024-01-21 | Sunday | 2 | Nordic Skiing | | | Hilly | 0 | 32000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-01-22 | Monday | 3 | Strength Training | Chest | Bench press | flyes | dips | core | | 0 | 0 | | | | 10 | 3 | |
| 2024-01-23 | Tuesday | 3 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-01-24 | Wednesday | 3 | Running | | | Easy | 0 | 10000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-24 | Wednesday | 3 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-25 | Thursday | 3 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-01-26 | Friday | 3 | Strength Training | Back | Rowing | deadlifts | lat pulldowns | core | | 0 | 0 | | | | 10 | 3 | |
| 2024-01-27 | Saturday | 3 | Nordic Skiing | | | Flat | intervall | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | 1 | 7 | 1 |
| 2024-01-28 | Sunday | 3 | Nordic Skiing | | | Hilly | 0 | 34000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-01-29 | Monday | 4 | Strength Training | Legs | Squats | lunges | leg press | core | | 0 | 0 | | | | 10 | 3 | |
| 2024-01-30 | Tuesday | 4 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-01-31 | Wednesday | 4 | Running | | | Easy | 0 | 15000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-31 | Wednesday | 4 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-02-01 | Thursday | 4 | Swimming | | | Freestyle | 0 | 2000 | | | | | | |
| 2024-02-02 | Friday | 4 | Strength Training | Shoulders | Military press | lateral raises | front raises | core | | 0 | 0 | | | | 10 | 3 | |
| 2024-02-03 | Saturday | 4 | Nordic Skiing | | | Flat easy | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | | | |
| 2024-02-04 | Sunday | 4 | Nordic Skiing | | | Hilly | 0 | 40000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-02-05 | Monday | 5 | Strength Training | Chest | Bench press | flyes | dips | core | | 0 | 0 | | | | 12 | 3 | |
| 2024-02-06 | Tuesday | 5 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-02-07 | Wednesday | 5 | Running | | | Easy | 0 | 20000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-07 | Wednesday | 5 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-02-08 | Thursday | 5 | Swimming | | | Freestyle | 0 | 2000 | | | | | | |
| 2024-02-09 | Friday | 5 | Strength Training | Back | Rowing | deadlifts | lat pulldowns | core | | 0 | 0 | | | | 12 | 3 | |
| 2024-02-10 | Saturday | 5 | Nordic Skiing | | | Flat | intervall | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | 1 | 8 | |
| 2024-02-11 | Sunday | 5 | Nordic Skiing | | | Hilly | 0 | 45000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-02-12 | Monday | 6 | Strength Training | Legs | Squats | lunges | leg press | core | | 60 | 0 | | | | 12 | 3 | |
| 2024-02-13 | Tuesday | 6 | Rest Day | | | | 0 | 0 | | | | | | |
| 2024-02-14 | Wednesday | 6 | Running | | | Easy | 0 | 15000 | 06.00 | 06.30 | Slow running | | | |
| 2024-01-14 | Wednesday | 6 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-02-15 | Thursday | 6 | Swimming | | | Freestyle | 0 | 2000 | | | | | | |
| 2024-02-16 | Friday | 6 | Strength Training | Shoulders | Military press | lateral raises | front raises | core | | 60 | 0 | | | | 12 | 3 | |
| 2024-02-17 | Saturday | 6 | Nordic Skiing | | | Flat | 0 | 13000 | 03.30 | 03.50 | 3.30 minutes tempo /km intervall | rest 5 minutes /km | 1 | 8 | |
| 2024-02-18 | Sunday | 6 | Nordic Skiing | | | Hilly | 0 | 50000 | 04.30 | 05.30 | 5 minutes tempo /km | | | |
| 2024-02-19 | Monday | 7 | Strength Training | Chest | Bench press | flyes | dips | core | | 0 | 0 | | | | 14 | 3 | |
| 2024-02-20 | Tuesday | 7 | Cycling | | | Easy | 60 | 30000 | | | | | | |
| 2024-01-21 | Wednesday | 7 | Swimming | | | Freestyle | 0 | 1500 | | | | | | |
| 2024-02-22 | Thursday | 7 | Swimming | | | Freestyle | 0 | 2000 | | | | | | |