SKI / KAYAK TRAINING PROGRAM: SEASON 2025 WEEK 48 VOLUME SPEED STRENGTH

MONDAY

SESSION AM:

WARM UP: (3,000M)

(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)

MAIN SET (10,000M):

4,000M @ 80%

30 SECS ON FAST, 60 SECS EASY X 5

60 SECS ON FAST, 90 SECS EASY X 5

30 SECS ON FAST, 60 SECS EASY X 5

WARM DOWN (500M):

EASY PADDLE

TUESDAY

SESSION AM:

WARM UP (1,000M):

(1,000M EASY)

MAIN SET (60 MIN):

60 MIN @ 70% (RESISTANCE)

WARM DOWN (1,000M):

(1,000M EASY)

SESSION PM:

WARM UP: (1,000M)

(1,000M EASY)

MAIN SET: (30,000M)

8,000M TEMPO, 2,000M FLOAT X 3

WARM DOWN: (500M)

EASY TAP

WEDNESDAY

SESSION AM / PM:

MAIN SET (60 MIN):

60 MIN @ 70% (RESISTANCE)

THURSDAY

SESSION AM:

WARM UP: (1,000M)

(1,000M EASY)

MAIN SET: (16,000M)

8 X 2,000M ON 10 MINS @ 80%

OR TWO-HOUR DOWNWIND

WARM DOWN: (1,000M)

EASY TAP

FRIDAY

OFF

SATURDAY

SESSION AM:

WARM UP: (3,000M)

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

MAIN SET: (12,000M)

12 X 1,000M ON 5 MIN

5 X 30 SECS @ RACE PACE ON 3 MINS

WARM DOWN: (1,000M)

EASY TAP

RUN SESSION PM:

MAIN SET: (56 MIN)

RUN 56 MINS (BROKEN INTO 2 MINS EASY (60%), 5 MINS TEMPO (80%) X 8

SUNDAY

OFF