How Do Olympic Athletes Train?
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What makes Olympic endurance athletes perform at such a high level? A recent study explored this question by speaking to top Norwegian coaches behind nearly 400 Olympic, World, and European medals. The answers reveal a clear approach that blends science, planning, and personal connection.
Traditional Planning with Smart Adjustments
All coaches followed a traditional training structure. This means training starts with a focus on building volume (more hours or distance) and then gradually shifts toward more intense and specific training as competitions approach.
But the coaches don’t follow a rigid formula. They adjust training based on travel, access to facilities, the athlete’s condition, or even the weather. For example, if there’s no snow for skiing, athletes might train using roller skis.
The “Hard Day” System
Each week, athletes usually have three key training days. On these days, they do the most intense sessions—like intervals or practice races. These are spread across the week to allow rest in between.
Some athletes even do two intense workouts in one day. This “double threshold” system helps build stamina without overloading the body, especially when done carefully with support from coaches.
Lots of Low-Intensity Training
One surprising fact: up to 90% of training is done at low intensity. That means easy running, swimming, cycling, or skiing—often for long durations. This helps build aerobic fitness and allows the body to recover from harder efforts.
This slow-and-steady approach is common across endurance sports, from long-distance running to triathlon. Coaches stress that easy sessions must stay easy to keep athletes fresh for harder days.
Sport-Specific Tweaks
Each sport has its own demands, so training is adjusted accordingly:
- Runners keep sessions shorter to reduce injury risk.
- Rowers use a lot of cycling as cross-training.
- Speed skaters do fewer hours due to the intense strain of skating.
- Swimmers do almost all training as intervals because pool time is limited.
Even within each sport, training varies based on the athlete’s gender, body type, and technical skill.
Strength and Skill Work Matters Too
While endurance is the focus, strength and speed training are also important—especially when they are specific to the sport. For example, cross-country skiers might work on upper-body strength, while swimmers use special equipment for technique drills.
Focus on Quality, Not Just Quantity
The best athletes don’t just do more—they train smarter. Coaches emphasize clear goals for every session, proper pacing, and mental readiness. They track training with tools like heart rate monitors, lactate tests, and regular check-ins with the athlete.
Also, recovery is key. Coaches schedule lighter weeks every 3–4 weeks and closely monitor fatigue to avoid burnout or injury.
Building Towards Peak Performance
Everything is designed to help the athlete peak at the right time—usually the Olympics or World Championships. That means carefully planning rest and intensity in the final weeks, so the athlete is both fresh and sharp on race day.
Takeaways for Everyday Athletes
Even if you’re not aiming for the Olympics, these lessons can help:
- Build gradually: Start with volume, then add intensity.
- Plan key sessions: 2–3 hard sessions a week is enough.
- Prioritize easy workouts: Most of your training should be low effort.
- Balance training with rest: Don’t skip recovery weeks.
- Track progress: Use a journal or tech to stay on course.
By learning from the world’s best coaches, anyone can train smarter—and enjoy more consistent results.