SKI / KAYAK TRAINING PROGRAM: SEASON 2023 WEEK 19 SPEED ENDURANCE
Updated: 7 days ago
MONDAY
SKI / KAYAK SESSION AM:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (4000M TEMPO / SPRINT SET)
4,000M @ 80%
500M EASY PADDLE
10 SECS ON FAST, 50 SECS EASY X 6
4 MINS REST / EASY TAP
15 SECS ON FAST, 45 SECS EASY X 4
4 MINS REST / EASY TAP
20 SECS ON FAST, 40 SECS EASY X 2
4 MINS REST / EASY TAP
WARM DOWN: (1,000M)
EASY TAP
SESSION DURATION: 90 MINS
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,000M)
(500M EASY / 500 BUILD X 2 / 500M EASY)
MAIN SET: (12,000M)
4 X 1,500M @ 80% (250M EASY TAP BTW EACH)
4 X 1,000M @ 90% (500M EASY TAP BTW EACH)
4 X 500M @ RACE (500M EASY TAP BTW EACH)
WARM DOWN: (1,000M)
EASY TAP
SESSION DURATION: 150 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION AM:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (10,000M)
10,000M TEMPO
WARM DOWN: (500M)
EASY TAP
SESSION DURATION: 120 MINS
RUN SESSION PM:
RUN (HILLS) 60 MINS @ 60 -70%
SESSION DURATION: 60 MINS
THURSDAY
SKI / KAYAK SESSION AM:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (6,000M)
8 X 500M ON 7 MIN (FAST)
WARM DOWN: (1,000M)
EASY TAP
SESSION DURATION: 100 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,000M)
(500M EASY / 500 BUILD X 2 / 500M EASY)
MAIN SET: (12,000M)
12 X 1,000M @ 80% 250M EASY TAP BTW EACH)
8 X 30 SECS @ RACE PACE (VERY FAST) ON 3 MINS
WARM DOWN: (1,000M)
EASY TAP
SESSION DURATION: 120 MINS
RUN SESSION PM:
RUN (HILLS) 45 MINS @ 75%
SESSION DURATION: 45 MINS
SUNDAY
SKI / KAYAK SESSION AM:
MAIN SET: (5,000M)
5000M TECHNIQUE (STROKE SEPARATION)
SESSION DURATION: 30 MINS