A Week with the Norwegian Double Threshold Training Method
Part of the now famous Norwegian Method involves double-threshold training days. Which offers a revolutionary approach to training for runners, cyclists, and triathletes. This method emphasizes a strict balance between high-volume, low-intensity efforts and precise high-intensity sessions, ensuring athletes can push their limits, balance consistency and progress.
Why Train at your Threshold Matters:
Training at your lactate threshold (LT) or functional threshold power (FTP) enhances efficiency, increases lactate clearance, boosts endurance, optimizes training time, tailors workouts to individual fitness levels, and prepares athletes for race conditions, making it a time-efficient and highly effective strategy for maximizing endurance sports performance.
However, you cannot and should not train at your threshold every day.
Let's explore how this method can redefine your training regime and highlight essential fueling and recovery strategies to complement double high intensity training days.
Key Highlights of the Norwegian Method:
Training Insights: Increasing volume and training intensity is a complicated balance. Alternating days of high-intensity (double sessions) and lower-intensity single-session days is a great way for everyday athletes to push their limits, balance training (volume, high and low intensity) and recover to promote consistency in training and progress.
Weekly Training Breakdown:
- Volume and Intensity: Balance your week with high-volume, low-intensity workouts and strategic lactate-monitored threshold intervals for optimal adaptation.
- Double Threshold Days: Incorporate two key threshold interval sessions on designated days to maintain ideal lactate levels, propelling endurance improvements.
- Interval Workouts: Target your training with specific interval workouts, from hill sprints to treadmill challenges, to boost muscle adaptation and efficiency.
- Adaptation Strategies: Learn to fine-tune your training and recovery, adapting to your body's feedback for continuous improvement.
A Sample Training Week Across Disciplines:
Monday: Zone Two Aerobic training session
Focus on light activities like easy, running, cycling or swimming.
Nutrition Tip: Emphasize hydration and nutrient-dense foods for recovery.
Tuesday & Thursday: Double Threshold Days
Runners: Morning: 5 x 6 minutes at threshold pace; Evening: 10 x 400 meters at 5K race pace.
Cyclists: Morning: 2 x 20 minutes at FTP; Evening: 5 x 3 minutes at VO2 max effort.
Triathletes: Combine swimming, cycling, and running sessions focusing on threshold efforts.
Nutrition Tip: Prioritize carbohydrate fueling pre and during the pre-workout and a protein-carb mix post-workout.
Wednesday: Zone Two or below effort & Strength
Engage in sport-specific skill work and strength training.
Nutrition Tip: Protein-rich foods to aid muscle repair and growth.
Friday: Active Recovery or Rest Day
Undertake a moderate endurance session or opt for complete rest.
Nutrition Tip: Balanced meals to support recovery and prepare for the weekend and consider a complete recovery protein shake.
Saturday: Long Session
Cyclists, Runners & Triathletes: Endurance run, swim or Group ride with consistent, moderate effort. Try doing it with friends, clubs or training buddies.
Cyclists: Long ride, incorporating varied terrain.
Nutrition Tip: High-carb meal pre-session, within-session carbohydrate fueling and hydration with a recovery protein drink mix or bar within 30 minutes.
Sunday: Long Session solo or with friends and again fuel pre, during and post.
Nutrition Tip: Focus on sleep, hydration and recovery nutrition. Consider a high-quality Multi-Vitamin and listen to your body. Try to avoid using caffeine for the evening session.
Train with balance, if in doubt focus on 80/20 training (80 low intensity and 20% high intensity each week) speak to a medical professional if you are new to training and make sure you fuel the demand of the session, training block and goal.
To find your threshold please check our “find your threshold at home blog post.