SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 1 LWC (SOUTH AFRICA) SPEED VOLUME

MONDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP: (2,000M)

(500M EASY / 1,000M LONG SEPARATION (MAX 70%) / 500M EASY)

MAIN SET 1: (4,000M)

4,000M @ 75%

MAIN SET 2 (OCEAN):

BEACH STARTS X 5 (40 STROKES)

BUILD INTENSITY X 2. LAST TWO EFFORTS AT MAX

MAIN SET 2 (ERGO):

40 STROKES (LEFT SIDE) @ QUICK ON 3 MIN X 5

WARM DOWN: (500M)

(500M EASY)

TUESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (2,500M)

(1,000M EASY)

60 SECS ON FAST (90%), 90 SECS EASY X 5

MAIN SET: (3,000M)

6 X 500M ON 6 MINS @ 1, 3, 5 @ 90%, 2, 4, 6 @ MAX

WARM DOWN: (500M)

(500M EASY)

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (2,500M)

(1,000M EASY)

 SECS ON FAST (90%), 90 SECS EASY X 5

MAIN SET: (4,000M)

4 X 1,000M ON 12 MINS 1, 3 @ 90%, 2, 4 @ MAX

WARM DOWN: (500M)

(500M EASY)

WEDNESDAY

RUN SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (50 MINS)

@ NO MORE THAN 75%

THURSDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (2,500M)

(1,000M EASY)

60 SECS ON FAST (90%), 90 SECS EASY X 5

MAIN SET: (3,000M)

500M ON 6 MINS @ 80%,

1,000M ON 12 MINS @ 90%,

1,500M @ MAX

WARM DOWN: (1,000M)

(500 – 1,000M EASY)

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (2,500M)

(1,000M EASY)

 SECS ON FAST (90%), 90 SECS EASY X 5

MAIN SET: (4,000M)

4 X 1,000M ON 12 MINS 1, 3 @ 90%, 2, 4 @ MAX

WARM DOWN: (500M)

(500M EASY)

FRIDAY

OFF

SATURDAY

SKI / KAYAK SESSION AM:

MAIN SET: (20,000M)

20,000M @ 75%

RUN SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (50 MINS)

@ NO MORE THAN 75%

SUNDAY:

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP: (2,000M)

(500M EASY / 1,000M LONG SEPARATION (MAX 70%) / 500M EASY)

MAIN SET 2:

BEACH STARTS X 6 (40 STROKES)

BUILD INTENSITY X 2. LAST TWO EFFORTS AT MAX

WARM DOWN: (500M)

(500M EASY)