{"id":5638,"date":"2025-10-27T08:45:00","date_gmt":"2025-10-27T07:45:00","guid":{"rendered":"https:\/\/www.michael-krell.com\/?p=5638"},"modified":"2025-10-27T13:03:50","modified_gmt":"2025-10-27T12:03:50","slug":"die-norwegische-trainingsmethode-was-agegrouper-uebernehmen-koennen-was-nicht","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/die-norwegische-trainingsmethode-was-agegrouper-uebernehmen-koennen-was-nicht\/","title":{"rendered":"The Norwegian training method \u2013 what age groupers can and cannot adopt!"},"content":{"rendered":"<p><!-- SEO Meta --><\/p>\n<p><!-- Teaserbild --><\/p>\n<p>Since <strong>Kristian Blummenfelt<\/strong> and <strong>Gustav Iden<\/strong> dominate the triathlon world, everyone is talking about <em>\u201cNorwegian training model\u201d<\/em>The system is considered scientific, controlled, and uncompromising. But what&#039;s really behind it \u2013 and how much of it is genuine? <strong>working age groupers<\/strong> even practical?<\/p>\n<hr \/>\n<h2>\ud83c\uddf3\ud83c\uddf4 What is the Norwegian training method?<\/h2>\n<p>The Norwegian method is not a single training plan, but a <strong>Philosophy and process model<\/strong>Developed by trainers such as <strong>Olav Aleksander Bu<\/strong> and <strong>Marius Bakken<\/strong>It combines physiology, data analysis, and precision. The goal: maximum performance development under controlled stress.<\/p>\n<h3>Key features<\/h3>\n<ul>\n<li><strong>High training volume at low intensity:<\/strong> 80\u201390 % of the training takes place below the anaerobic threshold.<\/li>\n<li><strong>Double Threshold Units:<\/strong> Two sessions per day in the lactate range ~2.5\u20133.0 mmol\/l, precisely controlled.<\/li>\n<li><strong>Lactate-controlled intensity (LGTIT):<\/strong> Speed and performance are adapted to metabolism, not pace or power.<\/li>\n<li><strong>Close diagnostics:<\/strong> Regular measurements of lactate, VO\u2082max, HRV, temperature and blood values.<\/li>\n<li><strong>Targeted nutritional control:<\/strong> High carbohydrate intake on key days, controlled energy manipulation.<\/li>\n<li><strong>Process rather than result orientation:<\/strong> The focus is on long-term adaptation, not on short-term peak performance.<\/li>\n<\/ul>\n<hr \/>\n<h2><a href=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5643\" src=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-300x200.jpg\" alt=\"\" width=\"400\" height=\"267\" srcset=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-300x200.jpg 300w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-1800x1200.jpg 1800w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-768x512.jpg 768w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-1536x1024.jpg 1536w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-2048x1365.jpg 2048w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687406-18x12.jpg 18w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a>How do working age groupers typically train?<\/h2>\n<p>Most \u201cstandard triathlon plans\u201d on the internet (8\u201312 hours\/week) are based on <strong>Time economy<\/strong> optimized:<\/p>\n<ul>\n<li>1-2 intensive training sessions per week (interval or threshold)<\/li>\n<li>1 long run or bike ride<\/li>\n<li>2\u20133 basic units + 1 rest day<\/li>\n<li>Controlled via heart rate or power output, no lactate measurement<\/li>\n<li>Often polarized or pyramidal, but simplified<\/li>\n<\/ul>\n<p><strong>Conclusion:<\/strong> Efficiency takes precedence over perfection \u2013 and that&#039;s exactly right for everyday life.<\/p>\n<hr \/>\n<h2>Comparison: Norwegian model vs. standard age group training<\/h2>\n<table>\n<thead>\n<tr>\n<th style=\"text-align: left;\">feature<\/th>\n<th style=\"text-align: left;\">Norwegian method<\/th>\n<th style=\"text-align: left;\">Age grouper training<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Training scope<\/td>\n<td>25\u201335 hours\/week<\/td>\n<td>8\u201312 hours\/week<\/td>\n<\/tr>\n<tr>\n<td>Intensity control<\/td>\n<td>Lactate, diagnostics, HRV<\/td>\n<td>Heart rate, power, feeling<\/td>\n<\/tr>\n<tr>\n<td>structure<\/td>\n<td>Scientifically planned, closely monitored<\/td>\n<td>Practical, suitable for everyday use<\/td>\n<\/tr>\n<tr>\n<td>Goal<\/td>\n<td>Maximum physiological adaptation<\/td>\n<td>Increased performance with life balance<\/td>\n<\/tr>\n<tr>\n<td>Repetition principle<\/td>\n<td>Double-threshold days, constant stimuli<\/td>\n<td>Varying weekly structure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<hr \/>\n<h2>What can age groupers learn from the Norwegian method?<\/h2>\n<h3>\u2705 1. Consciously control intensity<\/h3>\n<p>Train in a controlled manner <strong>below your threshold<\/strong>Instead of running every interval &quot;all out.&quot; Use heart rate or power with clear zones.<\/p>\n<h3>\u2705 2. Pyramidal structure<\/h3>\n<p>Structure your training like this:<\/p>\n<ul>\n<li>70\u201380 % light<\/li>\n<li>15\u201320 % moderate (aerobic threshold, not anaerobic!)<\/li>\n<li>5\u201310 % hard<\/li>\n<\/ul>\n<h3>\u2705 3. Process discipline<\/h3>\n<p>Test regularly (e.g., FTP or 5km test), implement a <strong>Training diary<\/strong> and monitor progress \u2013 that is \u201cNorwegian Thinking\u201d.<\/p>\n<h3>\u2705 4. Periodize your diet<\/h3>\n<p>High-carb for tough days, enough calories for recovery \u2013 no persistent energy deficit.<\/p>\n<h3>\u2705 5. Occasional \u201cdouble-light\u201d days<\/h3>\n<p>A moderate double session per week can be useful: 3\u00d710\u2032 cycling just below threshold in the morning, 5\u00d73\u2032 brisk run in the evening.<\/p>\n<hr \/>\n<h2>What is not practical or advisable<\/h2>\n<ul>\n<li>Extreme workload (30 hours\/week) \u2013 exceeds the recovery budget of a working person.<\/li>\n<li>Lactate measurement at every session \u2013 too expensive, too complex.<\/li>\n<li>Unsupervised heat training \u2013 potentially dangerous.<\/li>\n<li>Professional double blocks on a regular basis \u2013 risk of overtraining.<\/li>\n<li>Specializing too early \u2013 better to build up over the long term.<\/li>\n<\/ul>\n<hr \/>\n<h2><a href=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5642\" src=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-300x200.jpg\" alt=\"\" width=\"400\" height=\"267\" srcset=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-300x200.jpg 300w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-1800x1200.jpg 1800w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-768x512.jpg 768w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-1536x1024.jpg 1536w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-2048x1365.jpg 2048w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-runffwpu-5687542-18x12.jpg 18w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a>Conclusion: The best of both worlds<\/h2>\n<p>The Norwegian model is not magic, but <strong>Science + Consequence<\/strong>: lots of clean basic training, finely controlled threshold stimuli and process discipline.<br \/>\nWhat you can do as an age grouper:<\/p>\n<ul>\n<li>Control intensity cleanly<\/li>\n<li>Pyramidal planning<\/li>\n<li>Use feedback &amp; measurement points<\/li>\n<li>Live process discipline<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>What you should avoid:<\/p>\n<ul>\n<li>Copy professional scope<\/li>\n<li>Double-threshold duration blocks<\/li>\n<li>Lactate as dogma<\/li>\n<\/ul>\n<p><strong>The Norwegian method shows:<\/strong> Science beats chance \u2013 but only if it fits into your everyday life.<\/p>\n<hr \/>\n<h2>Conclusion in one sentence<\/h2>\n<blockquote><p>The Norwegian method shows what is possible when you make training a science \u2013 but for age groupers, what counts is intelligently simplifying this science.<\/p>\n<p><a href=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5644\" src=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-300x225.jpg\" alt=\"\" width=\"400\" height=\"300\" srcset=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-300x225.jpg 300w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-1800x1350.jpg 1800w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-768x576.jpg 768w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-1536x1152.jpg 1536w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-2048x1536.jpg 2048w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2025\/10\/pexels-limonovdigital-8766379-16x12.jpg 16w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><\/p><\/blockquote>\n<hr \/>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Ever since Kristian Blummenfelt and Gustav Iden dominated the triathlon world, everyone has been talking about the &quot;Norwegian training model.&quot; The system is considered scientific, controlled [...]<\/p>","protected":false},"author":2,"featured_media":5644,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1219],"tags":[1439,1440,1437,1189,1187,1436,1438,1081,1186,1188,1080],"class_list":["post-5638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching","tag-agegrouper","tag-altersklassenathlet","tag-double-threshold-day","tag-krelli","tag-michael-krell","tag-norwegische-trainingsmethode","tag-trainingsmodell","tag-triathlon-coach-2","tag-triathlon-coaching","tag-triathlon-trainer","tag-triathlon-training-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Die norwegische Trainingsmethode \u2013 Was Agegrouper \u00fcbernehmen k\u00f6nnen &amp; was nicht! 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