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Johannes Klaebo's Training Routine (11-Time Olympic Gold Medalist) — Transcript · YTtoTranscript

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Johannes Klaebo's Training Routine (11-Time Olympic Gold Medalist)

Rich Roll Podcast Clips · 1,779 words · 9 min read · EN-ORIG

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Below is the complete, readable transcript of Johannes Klaebo's Training Routine (11-Time Olympic Gold Medalist) by Rich Roll Podcast Clips on YouTube. Read the full text, copy any part you need, or generate a transcript for any video with our free tool.

So, a thousand hours of training a year, breakdown a typical week of training when you're in heavy training. Like, how much of it is strength, the roller ski thing, like how much of it is you on the snow? Like, what does it what does it look like? >> Yes, if you take a regular week

during the summer, which is where we have the most amount of training, it's from the 1st of May until end of November. It's kind of the peak months of of training volume. But, for example, last week I had 32 hours of training. I have 3 hours, no, 2 and 1/2 hours of intensity three training, which is

threshold. I have two 2 hours of strength during a week. And then I more or less have 50% >> Just zone two. >> I I barely do zone two, actually. So, that's that's that is an interesting part. Tell me talk to me about that. So, what we have figured out is that if I do zone two, it's that's kind of

what's destroying my fast muscle fibers. So, for me, I do my intensity one is really >> Zone one. >> Zone one is where I do 88% of my training. >> Interesting. >> And then I do so, like last week, we I do 3 hours in the morning, zone one, go out to 2 hours in the afternoon, zone

one. That could be a day one. Day two, it's I do 30 minutes warm up, do a an hour, hour 15 of threshold. And then I >> are like on the on the the roller skis, mostly, or is it on the bike? Is it on like >> Yes, I would say on a 32 hours weeks

like I had last week, I probably do uh 3 4 hours of running. Mhm. 3 4 hours of >> [snorts] >> 4 5 hours of biking. And then the rest is roller skis. >> And the roller skis are like they're almost like like these rollerblade type rollerblades. >> basically. So, we have one pair which is

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skating which you it's similar to when you are skating. And then you have classic which you also have it's really similar to doing classic but then you have grip so you can go diagonal, you can double pole. Uh so, you have two different pairs of roller skis one for each um discipline basically. Uh so,

the majority of the training during a week is is roller skis and then we add on uh like last week I didn't run that much cuz I knew that I was going here. When I'm here I don't I didn't bring my roller skis so, here I'm doing just running. So, I try to pri- pri-

make it like prioritize a little bit. So, last week it was more roller skiing than normal. This week more running than normal. So, it's at the at the end we do I would say 10% of my training is cycling. 20% 25% of my training is um running. >> Okay. That's a lot That's wow, more

running than cycling. >> Yeah. So, more running than cycling. And then uh 5% of my training is or between 5 and 7% of my training is strength. Mhm. And then the rest is roller skis and skis during summer and winter. >> There's a lot of confusion around zone two. It's interesting that you say when

you uh focus on zone two, it's eroding your high-end speed. It's a threat to your high-end speed. But, I think what might get confused in this is the fact that when you're as fit as you are, your zone two is nothing like what people think zone two is because zone two is actually

quite taxing when you're super fit. Like to be at that level that's just below threshold and sustain that for a long period of time is going to have an impact on recovery more so than somebody who's less fit. Like a lot of people who are getting into endurance sports, they're like zone two is so slow. I

don't feel like I'm doing anything. It's because you're not fit. Like if you're you or Tadej Pogačar, for them to go, you know, for you guys to go out and do four hours of zone two, like you're going to pay a toll for that in a way that a lesser fit person will not.

>> Yeah, and the recovery aspect is kind of the most important part here, you know, cuz it's probably it just makes the total uh volume a little bit too heavy for me in terms of that I cuz when I go doing a 50k, I do more or less threshold, you know, so I try to prioritize having like an hour

and a half hour and 15 minutes each session on threshold instead of going out and do three hours of zone two, you know, cuz threshold is more similar to where I'm going to race while you look into cyclists where they do a lot of their a race for them is a lot in zone two, you

know, so for me it's always been about looking into what do you do or how is your to do your sport, you know, so for me I I'm doing it based on what I believe is the right way for me to do is cross-country skiing and then I know that it plenty of other ways to

to do it, but it's uh for me it's always been about looking into the talk total package about how much does it require of uh recovery for each session. And just my morning session this morning when I was running an hour on the treadmill, I mean I was running 7 mph and that is like really easy someone.

And then imagine just having the impact on the muscles if you're going to run 9 mph just because that's um that's on too, you know, so the impact on the body as well is is important to calculate into the to the total amount of training and recovery you're doing. >> And you have to be able to check all the

boxes and excel in all of these areas. You have to have that explosive speed, but you need that aerobic capacity, not just for the longer distances, but your aerobic fitness is going to dictate how long it takes you to lower your heart rate after you've run uphill. You know what I mean? Like

if if that's in the middle of a race, how quickly you can get down to baseline in the aftermath of like a you know, like like lighting a match like that is going to dictate your overall performance in that race. >> Yeah. >> But uh that's true and I feel like compared to running, it is

easier to do uh cross country skiing. You mean you you weigh harder in the uphills, but then you have like the downhills and the downhills is where you recover and >> [snorts] >> charge your energy before the next uphill cuz you're in a 10k you're basically going full speed in every single uphill. And then you

just need to use the downhills really smart to be able to keep the speed up, but also save and charge your energy. >> Why more running than cycling? I would think cycling would be a better as well as a safer way to build your aerobic engine cuz you without the impact. >> Yeah, and then

running we are it's kind of running is really similar to classic skiing. I mean, it's more similar than than biking. So, when I'm doing like a 3-hour running sessions in the mud, it's like uh it's really it's tough terrain. So, it's uh it is really hard to run and we are running with poles.

So, then it's your kind of uh >> You're simulating. >> simulating a little bit uh skiing more with running. So, I think that's why but I don't think running is necessarily very important to to do well on skiing cuz one year I had a year where I was injured in my hamstring and I was not

able to run almost at all. So, and that is one of the years that I've done the best in terms of like results in the World Cup. So, >> Mhm. >> [clears throat] >> uh >> Who knows? Are you doing regular lactate testing? >> Yeah. >> Yeah. >> So, we were testing the lactate more or less

every single threshold session we have just to make sure we are in in in the line on where we want to be. >> Yeah. And what is the recovery practice? >> Oh, so the recovery practice is uh it depends a little bit in terms of if we are home or not cuz some of the

things is I mean, like here it's not always easy to bring all the things you would like to have. But I mean, I'm I'm a huge fan of using my sauna and cold plunge. So, back home I have that. >> be you wouldn't be Scandinavian if you said otherwise. >> No, I know.

>> It would be a betrayal. >> So, so I use my I use my sauna and cold plunge quite a lot and uh then I also been using my my red light therapy. Um and then I think just sleep, you know, sleep and healthy food is one of my key factors to my recovery.

>> basic basic things. >> Basic things. >> No crazy Do you use like the compression uh like the the What are they called? The boots? Yeah, the Hyperice those things. >> I have those things, but it's not that I use it every single day. But I have them as a part of it and

sometimes I feel to do it, but sometimes it's just good to go back and sleep, you know? Just an hour in the middle of the day after a hard training session is just easy to lay in the bed and sleep for an hour and I think that's kind of the best recovery you can do more than just all the other

things you can can add on. But I think the the kind of the add-ons is is good to has or to use a little bit, but I think also I think sleep is the most important part.