What is Norathlon? The Ultimate Multi-Stage Endurance Challenge
Norathlon is a popular multi-stage endurance competition that combines strength and stamina through a variety of challenging exercises. It is designed to test both physical and mental resilience while promoting overall fitness.
Achieving Minimum Physical Activity Recommendations with Norathlon Training
Training for a Norathlon naturally meets the minimum physical activity recommendations set by the World Health Organization (WHO).
Strength Training
To prepare effectively for a Norathlon, mastering fundamental strength exercises is essential—such as squats, deadlifts, and bench presses. Performing these exercises twice a week ensures compliance with WHO’s minimum recommendations for resistance training.
Running & Cardio Endurance
Endurance training should include running, walking, or other forms of cardiovascular exercise. By engaging in cardio sessions three times a week, athletes automatically meet the minimum recommended cardio load.
Physical & Mental Resilience
Norathlon challenges participants to push their limits, improve performance, and accomplish tasks they once thought impossible. The training process strengthens both the body and mind, fostering confidence, determination, and mental toughness.
Norathlon Distances
Norathlon courses are designed to balance strength and endurance, allowing athletes of different skill levels to compete on the same track and determine who is the most powerful and resilient.
Running Segment
Each run typically lasts around two hours, providing a true test of endurance and stamina.
MEN'S DISTANCES
THE GREAT NORATHLON
3km run
75x60kg bench press
3km run
75x80kg squat
3km run
75x100kg deadlift
THE LITTLE NORATHLON
3km run
75x40kg bench press
3km run
75x60kg squat
3km run
75x80kg deadlift
U18 NORATHLON
2km run
50x40kg bench press
2km run
50x50kg squat
2km run
50x60kg deadlift
40+ NORATHLON
2km run
50x40kg bench press
2km run
50x60kg squat
2km run
50x80kg deadlift
LADIES’ DISTANCES
THE GREAT NORATHLON
3km run
75x30kg bench press
3km run
75x45kg squat
3km run
75x60kg deadlift
THE LITTLE NORATHLON
3km run
75x20kg bench press
3km run
75x30kg squat
3km run
75x40kg traction
U18 AND 4 0+ NORATHLON
2km run
50x20kg bench press
2km run
50x30kg squat
2km run
50x40kgdeadlift
Team Distances
3x3km run, two team mates run at the same time on 500m laps, one rests. Each teammate has to run 2km in each run segment.
Team completes 175 reps of bench press, squats, deadlifts. Each team member has to complete at least 40 of each.
The weights for men are 60/80/100kg - bechpress/squat/deadlift
The weights for women are 30/45/60kg - bechpress/squat/deadlift
During weight exercises team changes weights themselves between sets.
Team starts race with run and completes first strength exercises after the run. This is followed by second run, second strength exercise and finished by third run and last strength exercise.
Team picks the order of weight exercises before the start.
The People’s Team Race
The People’s Team Race is designed for teams whose members may not yet be ready to tackle individual race distances or for those seeking a new challenge to conquer together.
Team PRO Run
The Team PRO Run is for teams representing gyms, sports clubs, functional fitness centers, and all other athletes ready to take on a more demanding challenge as a team.
New for 2025: Two Difficulty Levels
In 2025, team races will feature two different levels of difficulty. Each team must consist of three participants—either two men and one woman or two women and one man.
In the team distance, each participant will complete one strength segment and one running segment. The weights, repetitions, and running distances for team exercises are currently being tested.
Regulation: HERE
Nolikums: ŠEIT
Contact information
Jānis +371 26377493
spekanora@gmail.com
Location: Lielais prospekts, Ventspils