Applying the Norwegian Method to Enhance General Physical Preparedness
How Precision Endurance Concepts Can Revolutionize Strength & Conditioning
General Physical Preparedness (GPP) is the cornerstone of any successful long-term athletic development plan. It underpins sport-specific performance by building an athlete’s aerobic capacity, muscular endurance, metabolic flexibility, and structural robustness. For strength and conditioning coaches seeking a more precise, sustainable, and high-performing approach to developing GPP, the Norwegian Method offers a proven model. Obviously, I'm not arguing that all athletes should start training like endurance athletes, but it offers an interesting view on endurance training and can offer valuable insights for organizing training in other sports.
Rooted in elite endurance sport, the Norwegian Method is defined by high-frequency training, strict intensity control using lactate thresholds, and athlete-specific programming. While it originated in endurance circles, its application is highly relevant for multidimensional athletes across all sports. This article outlines how strength & conditioning coaches can implement elements of this methodology to enhance GPP with precision and efficiency.
What Is the Norwegian Method?
The Norwegian Method refers to the structured, data-driven training philosophy developed by Norway's elite endurance coaches, most notably seen in the programs of Jakob Ingebrigtsen, Kristian Blummenfelt, and Gustav Iden. Core features include:
Double-threshold training: Two threshold-intensity sessions per day, usually split into AM and PM, performed at or just below lactate threshold.
Precision-based intensity: Lactate levels are continuously monitored to ensure athletes remain within physiologically sustainable zones (typically <2.5 mmol/L for morning sessions and <3.0 mmol/L for evening sessions).
High-frequency, low-impact aerobic work: The majority of weekly volume is performed below the aerobic threshold to build capacity while minimizing fatigue, thereby maximizing training volume.
Human-centered adaptation: Emphasis on personalized training prescriptions, continuous monitoring, and long-term athlete development.
Why the Norwegian Method Fits GPP Development
GPP demands a broad development of physiological systems: cardiac output, capillary density, mitochondrial efficiency, neuromuscular endurance, and fatigue resilience. The Norwegian Method excels at building these attributes without overstressing the athlete. Its unique benefits include:
Aerobic base development without central nervous system fatigue.
Precision stress management, improving training adaptation over time.
Compatibility with concurrent training, enabling clean separation between endurance and strength stressors.
Consistent exposure to properly targeted aerobic work is the most reliable path to long-term endurance gains. The Norwegian Method makes this process more scientific and athlete-specific. Especially early in the off-season when building a base is the main concern, these concepts could add value.
For information on how to apply certain principles in a sport like CrossFit, read my article on CrossFit Conditioning Methods
Implementing Norwegian Threshold Training in GPP
1. Designing Double-Threshold Sessions for GPP
Strength coaches can adapt double-threshold sessions to fit GPP outcomes by focusing on low-lactate, high-aerobic-load efforts. Example session formats:
Morning (LT1): 2 × 20 min at 2.0 mmol/L lactate intensity (~70–80% HRmax)
Evening (LT2): 5 × 6 min at 2.5–3.0 mmol/L (~85–88% HRmax)
These sessions train the aerobic system at its highest sustainable output, increasing lactate clearance, buffering capacity, and fatigue resistance. Threshold-level intervals are great for building race-specific and aerobic power.
2. Lactate-Guided Intensity or Practical Alternatives
Lactate meters offer precise control, but coaches can substitute with validated proxies:
Heart Rate: Using percentages of max HR to prescribe intensity zones, where:
65–75% HRmax Aerobic Endurance / Base
76–90% HRmax for Anaerobic endurance / Moderate work / Lactate threshold (LT2)
91-100% HRmax for Vo2Max / High intensity work
RPE (Rate of Perceived Exertion): Use an effort rating out of 10 for prescribing intensities.
Talk Test: Maintain pace just above the comfortable speaking threshold to gauge if one is moving out of the aerobic zone.
Intensity determines adaptation, whether the goal is performance, endurance, or recovery. So it’s crucial to be as specific as possible with prescribing intensities for programming endurance training.
3. High-Frequency Zone 2 Conditioning
Outside of threshold sessions, the Norwegian model relies heavily on Zone 1–2 work to build aerobic mass with low neuromuscular cost. This translates perfectly to GPP:
30–60 minutes of cycling, incline walking, or rowing at 60–75% HRmax.
Target 4–6 low-intensity sessions per week, separated from strength work.
Chris Carmichael, in The Ultimate Ride, emphasized low-intensity aerobic conditioning as the foundation for all sport performance—even in power-dominant sports.
Blending Norwegian Endurance with Strength Training
To maximize GPP, strength coaches must avoid training interference. Key strategies include:
Separate modalities by 6+ hours (e.g., AM threshold, PM lifting).
Match intensities: Avoid pairing high-CNS strength work with threshold days.
Prioritize recovery on non-lifting days via Zone 2 aerobic or mobility work.
Read more about strength training for runners
Example GPP Microcycle Using the Norwegian Method
Monday AM Threshold (2x20 min @ LT1) PM Threshold (5x6 min @ LT2)
Tuesday AM Strength (lower body, submaximal) PM Zone 2 recovery
Wednesday AM Mobility (+ Core) PM Zone 2 aerobic (cross-train)
Thursday AM Threshold (3x15 min @ LT1) PM Strength (upper body)
Friday AM Zone 2 aerobic (45 min) PM Recovery walk + stretch
Saturday AM Long aerobic effort (75–90 min @ Zone 2)
Sunday Off or mobility only
This structure balances aerobic development, structural resilience, and CNS recovery, while maintaining high training frequency and control (read more on good recovery). Obivously, this program lacks sport-specific practice, which could be added to it, or if the sport allows, the intensities prescribed could be done in a sport-specific manner. For instance, soccer drills in a 4 vs. 4 set-up that requires constant high-intensity movement to have a LT2 type stimulus.
Monitoring and Adaptation
To fully realize the Norwegian Method’s potential, monitoring is essential:
Resting HR & HRV: Early signs of fatigue.
Sleep quality, mood state, session RPE: Subjective metrics to guide deloading.
Training response: Adjust volume, not intensity, in response to poor recovery.
Quantitative performance tracking (even outside of power-based sports) enables smarter periodization and prevents overtraining.
Key Considerations and Limitations
I want to emphasize again that I’m not arguing that all sports can train this way or organize their whole training week accordingly. The more skill work is involved in a sport, the trickier it will be to organize training purely based on intensity. Having said that, especially earlier in the season when building the physiological base, organizing training along these principles can be a helpful concept.
Start conservatively: 1–2 threshold sessions/week for team sport or strength-focused athletes.
Coach education: Lactate interpretation requires some upskilling.
Athlete buy-in: Emphasize long-term development over short-term fatigue.
Conclusion
The Norwegian Method is not just an elite endurance framework, a way of looking at training organization that is data-driven, human-centered system that emphasizes specificity, sustainability, and scalability. For strength and conditioning coaches, its application to GPP provides a model for structured aerobic development that supports, not conflicts with, strength, speed, or power training.
By integrating controlled-intensity conditioning, intelligent frequency, and precise recovery, the Norwegian approach offers interesting insights that help building and organizing programs for all kinds of athletes.
Are you interested in seeing how to organize your own endurance training better. Or would you like to optimize your current S&C routine? Feel free to reach out!
Curious as to what an S&C coach can do for you? Read the following article:
Frequently Asked Questions (FAQ)
1. What is the Norwegian Method and how does it differ from traditional endurance training?
The Norwegian Method emphasizes precision-based intensity control using lactate thresholds, high training frequency, and a scientific approach to athlete monitoring. Unlike traditional models that may rely on broad training zones or volume-heavy approaches, it uses sub-maximal threshold training (double-threshold sessions) and individualized feedback to maximize aerobic adaptation while minimizing fatigue.
2. Can the Norwegian Method be applied outside of endurance sports?
Yes. The Norwegian Method is ideal for GPP development in team sports, CrossFit, MMA, and tactical athletes. It can enhance aerobic capacity without interfering with strength, speed, or skill work, making it highly effective for hybrid athletes.
3. How does double-threshold training work in practice?
Double-threshold training involves performing two sessions per day at intensities just below and at the lactate threshold. The morning session targets the aerobic threshold (LT1), while the afternoon session works near the second threshold (LT2). This approach optimizes adaptation by increasing time in effective zones without pushing the athlete into unsustainable levels of fatigue.
4. What is 4x4 training and how does it fit into the Norwegian system?
4x4 training refers to four intervals of four minutes at approximately 90–95% of maximum heart rate, interspersed with three-minute rest periods. Although it’s not part of the classical double-threshold model, it is a Norwegian-influenced VO₂max protocol often used in off-season or peaking blocks to improve cardiac output and high-end aerobic power. It pairs well with GPP when used sparingly.
5. How do I start integrating Norwegian principles into a strength-focused training plan?
Start with 1–2 threshold sessions per week and gradually add low-intensity Zone 2 work on non-lifting days. Ensure strength and conditioning work is scheduled with at least 6 hours between aerobic sessions to prevent interference. Use heart rate or RPE as a proxy for lactate if testing is not available. Monitor athlete recovery using HRV, sleep quality, and subjective fatigue.