So you think you have what it takes to take on the Norseman Workout Series? T1 seems a long time ago. 22 miles of constant climbing and you roll into Dyranut, the first chance to meet your support crew, change bottles and throw on more clothes for the fast, chilly ride along the mountain plateau. This Norseman workout is a high intensity session to boost your aerobic and also anaerobic capacity. This session will help increase your tolerance for bursts of higher power outputs during steep climbs and overtaking your competitors. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? Eidfjord is where it all begins. It will still be dark when you jump off the back of a car ferry into an icy fjord, you now just need to swim 2.5 miles towards the fire on shore, jump on your bike and start climbing immediately. How hard can this be? This is the first in a series of Norseman workouts and is a classic threshold session with a twist. Each 9 minute threshold effort includes a 45 second burst at high intensity at the start and 4.5 minute mark. This session should be moderately strenuous and work your muscular endurance without costing you too much in terms of recovery time. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? Geilo marks the end of the mountain plateau. This is a good place for your support crew to restock on supplies. You will take a right turn and 3 big climbs lie between you and the end of the bike. As you would expect this is another climbing focussed workout. 4 x 10.5 minute climbs that gradually ramp up with the hardest effort at the end of each climb. This is a good workout to focus on smooth pedaling and good posture during seated climbs. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? The Hardangervidda mountain plateau is a chance to make up some time. A rolling straight road for miles, if the mist has lifted you will be treated to stunning views across the lakes and grasslands. If you are lucky you will have a tailwind but do not count on it. This Norseman workout works on your climbing legs. Three x 10 minute climbs that have varying profiles. With a good rest between the climbs focus on a good rhythm and cadence throughout each climb. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? One climb to go, and it is a long one. The rewards are the big crowds and spectacular scenery at the top of Imingfjell. Once at the top, regroup and keep your focus for the long descent to T2. This session is a long climb, but rather than sit back and pace ourselves up it we are going to alternate efforts every minute or so. Every 8 minutes the intervals get harder. The first half of the session should feel comfortable but by the end you will be glad to be at the top. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? Vasstulan is at the summit of the penultimate climb. A super fast descent awaits so practice those descending skills. All that is left is the final climb to Imingfjell and then the long descent to T2. This interval session creeps up on you. Each interval begins with a hard 20 second effort to fry the legs and follows up with a sustained block at around your FTP. As the intervals get shorter in the second half the effort gets higher. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
2x 30sec @ 70% of 10k pace, 30sec @ 105% of 10k pace
1min @ 70% of 10k pace
5x 5min @ 95% of 10k pace, 2min @ 70% of 10k pace
4min from 70 to 65% of 10k pace
Workout overview
Duration: 50m
Zone distribution
Z1: -
Z2: 22m
Z3: 2m
Z4: 25m
Z5: 1m
Z6: -
0%
44%
4%
50%
2%
0%
So you think you have what it takes to take on the Norseman Workout Series? Thank goodness the bike is over. All that elevation is in your legs as you jog out of T2 in picturesque Austbygde, smiling and high fiving your support crew in the process. Just a marathon left, all you can think about is that famous black jersey. This run workout brings the speed and is aimed to help push your threshold. Intervals just below threshold will make your legs strong and fast, so no skipping out on interval day. This workout starts with a 8 minute progressive warm up followed by two 30 second strides to get the heart rate up and the legs prepped. The main set is made up of five 5 minute intervals. 25 minutes of really high quality work. This 50 minute workout will wrap up with a 4 minute decreasing effort cooldown. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? One way or another, if you race Norseman, you are going to end up in Gaustablikk. This is where the finish hotel is located but it is also the finish line for the white jersey finishers. Those who did not make the cut off to go all the way to the top of the mountain. No shame there, you still run the same distance but the last few miles are relatively flat. If you made it to the top, the hotel in Gautablikk is where the cold beer is waiting for you on your return. This workout starts with a 10 minute warm up period and then straight into the main set. The main set consists of two round of 3 minute, 2 minute, and 1 minute hill repeats. Simple enough. No frills, just hard work. In-game messaging will direct your treadmill incline changes. Once you've given it your all, we will be gracious enough to give you a 5min cool down. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
2x 1min @ 70% of 10k pace, 30sec @ 105% of 10k pace
1min @ 70% of 10k pace
15x 1min @ 90% of 10k pace, 1min @ 70% of 10k pace
6min from 70 to 65% of 10k pace
Workout overview
Duration: 50m
Zone distribution
Z1: -
Z2: 31m
Z3: 3m
Z4: 15m
Z5: 1m
Z6: -
0%
63%
5%
30%
2%
0%
What you think just because you've tackled the other Norseman Workouts that you have this in the bag? You've made it this far, hop over the wooden fence and start the run, hike and scramble to the top of the mountain. Unless you are in the lead take the time to look around you, the views are epic, the valleys, fjords and plateaus stretch for miles below you. At the top there will be a small crowd and a large dose of satisfaction. Look around, take it all in and enjoy the moment. The chances are 50-50 the mountain train will be broken and you will have to walk back down. This run workout builds upon the Zombie Hill run and takes it to the next level. It starts with a 10 minute progressive warm up followed by two 30 second strides to get the heart rate up and the legs prepped. The main set is where things start to change. We've got on deck 15x1 minute hill reps which will break into segments of 3 and build in gradient with each block of three. You are going to feel those final 3 reps! In-game messaging will direct your treadmill incline changes. Between each 1min hill rep, we will be kind enough to give you 1min of rest, just don’t forget there’s no resting on race day. At the conclusion of the main set we will warm down with 6 minutes of decreasing effort. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? The halfway point comes and goes and you are still feeling strong. A couple of miles before Rjukan you turn a gentle corner and there in front of you looms the mountain. If you squint you can see the aerial that marks the finish line of the race, the small matter of 5200ft (1600m) to climb between now and then. This run workout is aimed to build on our 3 x 6 minute Tempo builds by upping the duration to 10 minute intervals. The goal is to build some speed and resiliency so you can float across the flats of the run course before attacking that final climb. This workout starts with a 10 minute progressive warm up, and then goes straight into the main set of three 10 minute tempo builds. Nothing fancy just some good hard efforts. This 50 minute workout will wrap up with a 4 minute decreasing effort cooldown. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
2x 1min @ 70% of 10k pace, 30sec @ 105% of 10k pace
2min @ 70% of 10k pace
6min from 88 to 94% of 10k pace
2min @ 70% of 10k pace
6min from 88 to 94% of 10k pace
2min @ 70% of 10k pace
6min from 88 to 94% of 10k pace
5min from 70 to 65% of 10k pace
Workout overview
Duration: 40m
Zone distribution
Z1: -
Z2: 19m
Z3: 8m
Z4: 12m
Z5: 1m
Z6: -
0%
47%
20%
30%
3%
0%
So you think you have what it takes to take on the Norseman Workout Series? The first half of the run is mostly along the banks of Lake Tinnsjo. If you are lucky it will be a good temperature for running, sunny but not too hot. The locals smile and wave, in sympathy mostly, they know what lies waiting a few miles up the road. This run workout is designed to build your speed and fitness. The Norseman may be know for its final climb, but you also have 16 miles of flat road that we want you to be able to float across! This workout starts with a 10 minute progressive warm up followed by two 30 second strides to get the heart rate up and the legs prepped. The main set is made up of three 6 minute tempo builds. Nice and simple, just you and the hard work ahead. The workout will then wrap up with 5 minutes of decreasing effort. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
2x 1min @ 70% of 10k pace, 30sec @ 105% of 10k pace
1min @ 70% of 10k pace
10x 1min @ 92% of 10k pace, 1min @ 70% of 10k pace
6min from 70 to 65% of 10k pace
Workout overview
Duration: 40m
Zone distribution
Z1: -
Z2: 26m
Z3: 3m
Z4: 10m
Z5: 1m
Z6: -
0%
66%
7%
25%
3%
0%
So you think you have what it takes to take on the Norseman Workout Series? This run workout is named after the section of the run course known as Zombie Hill. The first 15 miles of the Norseman run are a chance to make good progress, gently rolling around a lake. Take a sharp left turn in Rjukan and you'll start climbing the hairpins of Zombie Hill. This is the point in the race when most competitors downgrade to survival mode. This workout starts with a 10 minute progressive warm up followed by two 30 second strides to get the heart rate up and the legs prepped. The main set of 10 x 1 minutes hill reps which will build in gradient from efforts 1-4 and then 5-8 and then something special for reps 9 and 10. In-game messaging will direct your treadmill incline changes. Between each 1 minute hill rep, we will be kind enough to give you 1 minute of rest, just don’t forget there’s no resting on race day. At the conclusion of the main set we will warm down with 6 minutes of decreasing effort. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.