The Norwegian training method – what age groupers can and cannot adopt!

Since Kristian Blummenfelt and Gustav Iden dominate the triathlon world, everyone is talking about “Norwegian training model”The system is considered scientific, controlled, and uncompromising. But what's really behind it – and how much of it is genuine? working age groupers even practical?

🇳🇴 What is the Norwegian training method?

The Norwegian method is not a single training plan, but a Philosophy and process modelDeveloped by trainers such as Olav Aleksander Bu and Marius BakkenIt combines physiology, data analysis, and precision. The goal: maximum performance development under controlled stress.

Key features

• High training volume at low intensity: 80–90 % of the training takes place below the anaerobic threshold.
• Double Threshold Units: Two sessions per day in the lactate range ~2.5–3.0 mmol/l, precisely controlled.
• Lactate-controlled intensity (LGTIT): Speed and performance are adapted to metabolism, not pace or power.
• Close diagnostics: Regular measurements of lactate, VO₂max, HRV, temperature and blood values.
• Targeted nutritional control: High carbohydrate intake on key days, controlled energy manipulation.
• Process rather than result orientation: The focus is on long-term adaptation, not on short-term peak performance.

How do working age groupers typically train?

Most “standard triathlon plans” on the internet (8–12 hours/week) are based on Time economy optimized:

• 1-2 intensive training sessions per week (interval or threshold)
• 1 long run or bike ride
• 2–3 basic units + 1 rest day
• Controlled via heart rate or power output, no lactate measurement
• Often polarized or pyramidal, but simplified

Conclusion: Efficiency takes precedence over perfection – and that's exactly right for everyday life.

Comparison: Norwegian model vs. standard age group training

What can age groupers learn from the Norwegian method?

✅ 1. Consciously control intensity

Train in a controlled manner below your thresholdInstead of running every interval "all out." Use heart rate or power with clear zones.

✅ 2. Pyramidal structure

Structure your training like this:

• 70–80 % light
• 15–20 % moderate (aerobic threshold, not anaerobic!)
• 5–10 % hard

✅ 3. Process discipline

Test regularly (e.g., FTP or 5km test), implement a Training diary and monitor progress – that is “Norwegian Thinking”.

✅ 4. Periodize your diet

High-carb for tough days, enough calories for recovery – no persistent energy deficit.

✅ 5. Occasional “double-light” days

A moderate double session per week can be useful: 3×10′ cycling just below threshold in the morning, 5×3′ brisk run in the evening.

What is not practical or advisable

• Extreme workload (30 hours/week) – exceeds the recovery budget of a working person.
• Lactate measurement at every session – too expensive, too complex.
• Unsupervised heat training – potentially dangerous.
• Professional double blocks on a regular basis – risk of overtraining.
• Specializing too early – better to build up over the long term.

Conclusion: The best of both worlds

The Norwegian model is not magic, but Science + Consequence: lots of clean basic training, finely controlled threshold stimuli and process discipline.
What you can do as an age grouper:

• Control intensity cleanly
• Pyramidal planning
• Use feedback & measurement points
• Live process discipline

What you should avoid:

• Copy professional scope
• Double-threshold duration blocks
• Lactate as dogma

The Norwegian method shows: Science beats chance – but only if it fits into your everyday life.

Conclusion in one sentence

The Norwegian method shows what is possible when you make training a science – but for age groupers, what counts is intelligently simplifying this science.