SKI / KAYAK TRAINING PROGRAM: SEASON 2025 WEEK 26 SPEED ENDURANCE

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%

50 STROKES (ONE SIDE) ON @ VERY FAST, 50 STROKES (ONE SIDE) OFF @ EASY TAP X 6

WARM DOWN: (1,000M)

EASY TAP

SKI / KAYAK SESSION PM:

MAIN SET: (60 MINS)

60 MINS TECHNIQUE @ TEMPO (70%)

TUESDAY

WARM UP: (2,200M)

(500M EASY / 200M ON @ 80% OFF @ EASY X 3 / 500M EASY)

MAIN SET 1: (60 MINS)

5 MIN @ 80% 1 MIN @ 50% X 10 (RESISTANCE)

MAIN SET 2: (30 MINS)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

STRENGTH SESSION PM 1:

WEIGHTS / CORE / PLYOMETRIC

RUN SESSION PM 2:

WARM UP: (1,200M)

300M BUILD X 4

MAIN SET: (5,000M)

10 X 500M @ 80% (2 MINS WALK BETWEEN EACH)

WARM DOWN: (500M)

EASY

WEDNESDAY

SKI / KAYAK SESSION AM:

WARM UP: (1,000M)

(1,000M BUILD / 2000 EASY)

MAIN SET 1: (DISTANCE)

25 – 30K TEMPO (PREFERABLY DOWNWIND)

WARM DOWN: (500M)

EASY TAP

THURSDAY

SKI / KAYAK SESSION:

WARM UP: (2,000M)

(500M EASY / 500M BUILD X 4 / 500M EASY)

MAIN SET 1: (30 MINS)

1.30 MIN @ FAST ON 5 MIN X 6

MAIN SET 2: (20 MINS)

30 STROKES BEACH STARTS EASY PADDLE BACK X 3

WARM DOWN: (500M)

EASY TAP

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

FRIDAY

OFF

SATURDAY

SKI / KAYAK SESSION:

WARM UP: (2,000M)

(500M EASY / 500M BUILD X 2 / 500M EASY)

MAIN SET 1: (60 MINS)

5 X 3 MIN @ 80% ON 4 MIN

5 X 2 MIN @ 80% ON 3 MIN

5 X 1.30 MIN @ 90% ON 2.30 MIN

5 X 30 SECS @ FAST ON 2 MIN

MAIN SET 2: (20 MINS)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

SUNDAY 

SKI / KAYAK SESSION AM:

MAIN SET: (60 MINS)

60 MINS TECHNIQUE 60/70% (LONG SEPARATION)

RUN SESSION PM:

WARM UP: (1,000M)

500M BUILD X 2

MAIN SET: (5,000M)

3 X 1,500M (8 MINS) @ 70%/80%/90% (THREE MINS WALK BETWEEN EACH)

WARM DOWN: (500M)

EASY