SKI / KAYAK TRAINING PROGRAM: WEEK 30 SPEED ENDURANCE

MONDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

12 x 5 MINS @ 80% on 7 mins @ 80%

10 MINS WARM DOWN EASY ENJOY

TUESDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

6 X 8 MIN (2 MIN@ 70%, 4 MIN@ 90%, 2 MIN @ 70%)

10 MINS WARM DOWN EASY ENJOY

STRENGTH:

CROSS FIT / STRENGTH TRAINING

WEDNESDAY

SKI SESSION:

30 MINS @ 70% (TECHNIQUE)

STARTS: 30 STROKES X 10

RUN SESSION: (PM)

8K (FLAT) @ 80%

THURSDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

10 X 6 MIN

1, 3, 5: 2 MIN @ 80%, 2 MIN @ 90%, 2 MIN @ 80%

2, 4, 6: 2 MIN @ 90%, 2 MIN @ 80%, 2 MIN @ 90%

10 MINS WARM DOWN EASY ENJOY

STRENGTH:

CROSS FIT / STRENGTH TRAINING

FRIDAY

OFF

SATURDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

15 X 3 MIN ON 4 MIN (1, 3, 5, 7, 9, 11, 13, 15 @ RACE, 2, 5, 8, 11 @ 80%, 2, 4, 6, 8, 10, 12, 14 @ 90%)

10 MINS WARM DOWN EASY ENJOY

SUNDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

2 x 1 MIN ON 3 MIN @ FAST (WITH RESTRICTOR BANDS)

2 x 2 MIN ON 4 MIN @ FAST (WITH RESTRICTOR BANDS)

3 x 3 MIN ON 5 MIN @ FAST (WITH RESTRICTOR BANDS)

10 MINS WARM DOWN EASY ENJOY