Norwegian Singles Calculator
Calculate your optimal training paces using the Norwegian Singles method. This approach focuses on sub-threshold training to maximize adaptations while minimizing fatigue.
The Norwegian Singles method is a training approach that emphasizes sub-threshold training to maximize adaptations while minimizing fatigue. The key principles are:
- 🏃♂️ 2-3 quality sessions per week plus 1 long run
- ⚖️ Quality work comprises 20-25% of weekly running time
- 🎯 Maintain sub-threshold state (2.5-3.5 mmol/L lactate)
- ❤️ Keep easy runs extremely easy (max 70% max heart rate)
This calculator helps you determine appropriate paces for your interval sessions based on your current fitness level, measured through VDOT, Critical Speed, or Critical Power.
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Analyze Your Lactate Threshold
Want to optimize your training zones? Use our Lactate Threshold analyzer to determine your precise training zones based on your lactate profile.
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