SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 12 SPEED VOLUME
- Woody
- Apr 3, 2020
- 2 min read
Updated: 1 hour ago
MONDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
WARM UP: (4,000M)
(500M EASY / 200M BUILD (MAX 80%) X 5 / 500M EASY)
30 SECS ON 80%, 90 SECS EASY X 10
MAIN SET: (5,000M)
5,000M @ 70%
WARM DOWN: (500M)
(500M EASY)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION AM:
SESSION AIM: THRESHOLD
WARM UP: (2,500M)
(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)
30 SECS ON FAST, 60 SECS EASY X 5
MAIN SET: (8,000M)
8 X 1,000M @ ON 6.30 MIN (SHORT REST)
WARM DOWN: (500M)
(500M EASY)
SKI / KAYAK SESSION PM:
SESSION AIM: THRESHOLD
WARM UP: (2,500M)
(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)
30 SECS ON FAST, 60 SECS EASY X 5
MAIN SET: (6,000M)
10 X 500M ON 3.30 (SHORT REST)
WARM DOWN: (1,300M)
(250M EASY / 200M ON @ 70% OFF @ EASY X 2 / 250M EASY
WEDNESDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
WARM UP: (1,000M)
EASY TAP
MAIN SET: (20,000M)
120 MIN CONTINUOUS 1/2/3/6/4/3/2/1 MINS
ODD @ 70%, EVEN @ 60%
WARM DOWN: (500M)
EASY TAP
RUN SESSION PM:
SESSION AIM: VOLUME
WARM UP: (10 MINS)
GOOD TEMPO
MAIN SET: (50 MINS)
HILL REPEATS (6 X 3 MIN ON 7 MIN @ 70%) EASY JOG BACK
WARM DOWN: (500M)
EASY
THURSDAY
SKI / KAYAK SESSION AM:
SESSION AIM: THRESHOLD
WARM UP: (2,500M)
(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)
30 SECS ON FAST, 60 SECS EASY X 5
MAIN SET: (8,000M)
4 X 2,000M @ ON 13 MIN (SHORT REST)
WARM DOWN: (500M)
(500M EASY)
SKI / KAYAK SESSION PM:
SESSION AIM: THRESHOLD
WARM UP: (3,000M)
3,000M BUILD MAX @ 90% (RESTRICTOR BAND)
MAIN SET: (8,000M)
6 X 3 MINS ON 7 MINS 3, 6 @ RACE PACE, OTHERS AT 90% (REMOVE BAND)
WARM DOWN: (1,000M)
(1,000M EASY)
FRIDAY
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
SATURDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
WARM UP: (2,500M)
(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)
30 SECS ON 80%, 60 SECS EASY X 5
DRILL: LONG SEPARATION: (1,000M)
1,000M
MAIN SET: (16,000M)
WARM DOWN: (500M)
EASY TAP
RUN SESSION PM:
SESSION AIM: VOLUME
MAIN SET: (60 MIN)
60 MINS (BROKEN 4 MIN @ 70%, 4 MIN @ 50%) CONTINUOUS
SUNDAY
OFF