Marius Bakken: The Norwegian Method Is Built Around Your Muscles, Not Your Heart

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Marius Bakken: The Norwegian Method Is Built Around Your Muscles, Not Your Heart

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Marius Bakken is a physician, a former professional runner and two-time Olympian with a 13:06 personal best for 5000 m, and the person who developed the training approach that later became known as the Norwegian method, since used by Jakob Ingebrigtsen, Andreas Almgren and many others. We cover why he sees the muscles rather than the heart and lungs as the real limiter, how double threshold works, how to find and control your threshold with or without a lactate meter, and how much of it carries over to triathlon.HIGHLIGHTS AND KEY TOPICS:What muscle tone actually is, why it rather than the heart and lungs sits at the centre of how the method builds a training week, and how to palpate your own quads or use a simple morning stair test to track it.The weekly template behind the method, why double threshold is treated as one long session with a break in the middle, and why the sequencing of short and long reps matters.Finding your threshold with a lactate step test and a follow-up field test, or with no lactate meter at all, and how far below it the training should actually sit.Controlling intensity within a 6 x 6 minute session with and without lactate, the RPE that matches the zone, how you should feel when you finish, and the most common way people get it wrong.Why total running volume matters for muscle tone as well as running economy, when to split easy runs into doubles, and where strides do and do not earn a place.The Saturday X-session, what an Olympic champion hurdler's threshold sessions suggest about triggering the anaerobic system too early, and how a marathon block changes the week.How much of this carries over to cycling and triathlon, how the Norwegian triathletes organise their hard days, and what Jakob Ingebrigtsen and Andreas Almgren have added to the method, building upon Marius's work.Flat periodisation, fitting the method into a spring marathon build, the final four days before a championship race, and adjustments for beginners, older and female athletes.SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:Follow Marius Bakken on his website.Marius's book, The Norwegian Method Applied.The shownotes for today's episode can be found here.The full podcast episode archives (including category filters) can be found here.Related episodes:How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223Olympic gold medal training and preparation with Arild Tveiten | EP#304Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264Olav Aleksander Bu | EP#369Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more!Solveig Løvseth – Olympian and the fastest Ironman debut in history | EP#466Training talk with Eirik Myhr Nossum, national team coach of Norway’s cross-country skiing team | EP#245Vasco Vilaça | EP#401Strength and Speed Training Methods of Norwegian Endurance Coaches | Research RoundupResources and tools mentioned:VDOT calculator SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the ...

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