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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



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