The Norwegian Method isn't new. It's what Jakob Ingebrigtsen and his peers have trained on for years: high volume, mostly aerobic, with precisely placed threshold sessions.
What changed for me was access to data. With a COROS watch logging every heartbeat and a dashboard I built myself, I could finally see whether I was actually training in the right zones — or just telling myself I was.
The Core Idea
Two threshold sessions per week. The rest? Easy. Genuinely easy — below LT1, where you can hold a full conversation.
The double-threshold days are the hard part, not because of the effort, but because of the precision required. Heart rate must stay in the LT1–LT2 corridor. Too easy and you waste the session. Too hard and you spike cortisol and need an extra recovery day.
What I Track
Every session is imported into my analytics dashboard. I can see:
- Zone distribution per session (Z1/Z2/Z3 seconds)
- Weekly Z2 volume trend over 12 weeks
- HRV rolling average and coefficient of variation
- Daily readiness flag combining sleep and autonomic data
The goal isn't to obsess over numbers. It's to remove guesswork and let the data confirm what my body is telling me.
More to come as the training progresses.