Table 2.

Detailed description of the training performed during 7 days of one representative HIT block in BP and one high-load week in TRAD.

	Training content
	Block periodization	Traditional periodization
1	AM: 2 h LIT, running on varying terrain	AM: 2.5 h LIT, classic on varied terrain, including sprints
	PM: 5 × 4 min HIT, classic roller skiing uphill terrain∗	PM: Warm-up 30 min + 1 h general and maximal strength training
2	AM: 5-4-5-4-5 min HIT, running with poles, uphill terrain∗	AM: 5 × 7 min MIT, skating on varied terrain∗
	PM: 6 × 4 min HIT, double poling, flat terrain∗	PM: 1.5 h LIT, running on varied terrain
3	AM: 5 × 4 min HIT, skating roller skiing uphill terrain∗	AM: 3 h LIT, 50/50% running and classic on varying terrain
	PM: Warm-up 30 min + 45 min maximal strength training	PM: 2 h LIT, skating on varied terrain, including sprints
4	AM: 4 × 6 min HIT, roller skiing alternating between classic and skating, uphill terrain∗	AM: 2 h LIT, running on varying terrain
	PM: Rest	PM: Warm-up 30 min + 1.5 h general and maximal strength training
5	AM: 5-4-5-4-5 min HIT, running flat terrain∗	AM: 2.5 h LIT, classic on varying terrain
	PM: 5 × 4 min HIT, skating roller skiing uphill terrain∗	PM: 1.5 h LIT, running on varied terrain including jumps and sprints
6	AM: 5-4-3-4-5 min HIT, running with poles, uphill terrain∗	AM: 6-5-4-4-4 min HIT, running with poles uphill terrain∗
	PM: Rest	PM: 1.5 h LIT, skating on varied terrain
7	PM: 6 × 4 min HIT, double poling, flat terrain∗ PM: Rest	AM: 2 h LIT, running on varying terrain PM: 2 h LIT, classic on flat terrain
TOTAL	simple • LIT (sessions/hours): 1/11.5 simple • MIT (sessions/hours): 0/0 simple • HIT (sessions/hours): 9/4.5 simple • Strength (sessions/hours): 1/0.75 simple • Speed (sessions/hours): 0/0 simple • Total (sessions/hours): 11/16.8 simple • Endurance training load (TRIMP): 1536 simple • Distribution of time (% LIT/MIT/HIT): 72/0/28 simple • Distribution of sessions (% LIT/MIT/HIT): 10/0/90	simple • LIT (sessions/hours): 10/22.8 simple • MIT (sessions/hours): 1/0.75 simple • HIT (sessions/hours): 1/0.6 simple • Strength (sessions/hours): 2/2.5 simple • Speed (sessions/hours): 3/0.75 simple • Total (sessions/h): 14/27.4 simple • Endurance training load (TRIMP): 1563 simple • Distribution of time (% LIT/MIT/HIT): 94/3/3 simple • Distribution of sessions (%LIT/MIT/HIT): 83/8/8

LIT, low-intensity training, heart rate <87% max; MIT, moderate-intensity training, heart rate 87–92% max; HIT, high-intensity training, heart rate >92% max. ^∗MIT and HIT sessions normally included 30–45 min of LIT as warm up and 15–30 min LIT as cool-down.