SKI / KAYAK TRAINING PROGRAM: WEEK 44

Updated: Aug 28



SATURDAY

SKI / KAYAK SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

5 MIN @ 70% INTO WIND RACE BACK TO HARBOUR ENTRANCE X 5

10 MINS WARM DOWN EASY ENJOY

RUN SESSION:

45 MINS (FLAT TEMPO)


SUNDAY

SKI / KAYAK SESSION:

12 X 4 MIN ON 5 MIN @ 80-90% (GOOD TECHNIQUE)


MONDAY

SKI / KAYAK SESSION:

45 MIN TECHNIQUE @70% (WITH RESTRICTOR BANDS)


TUESDAY

SKI / KAYAK SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

3 MIN @80% ON 4 MIN X 4

30 SECS FAST ON 3 MIN, 60 SECS FAST ON 4 MIN X 4

3 MIN @80% ON 4 MIN X 4

10 MINS WARM DOWN EASY ENJOY

SKI / KAYAK SESSION:

45 MIN TECHNIQUE @70% (WITH RESTRICTOR BANDS)

STRENGTH:

CROSS FIT / STRENGTH TRAINING


WEDNESDAY

SKI / KAYAK SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

60 MINS AT 80% 50 STROKES FAST START EACH FIVE MINS

10 MINS WARM DOWN EASY ENJOY

RUN SESSION:

50 MINS @ 70-80% (FLAT)


THURSDAY

SKI / KAYAK SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

3 MIN @ 90% ON 5 MIN X 8

10 MINS WARM DOWN EASY ENJOY

STRENGTH:

CROSS FIT / STRENGTH TRAINING


FRIDAY

OFF

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