SKI / KAYAK TRAINING PROGRAM: SEASON 2025 WEEK 26 SPEED ENDURANCE
- Woody
- Apr 3, 2020
- 2 min read
Updated: 3 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%
50 STROKES (ONE SIDE) ON @ VERY FAST, 50 STROKES (ONE SIDE) OFF @ EASY TAP X 6
WARM DOWN: (1,000M)
EASY TAP
SKI / KAYAK SESSION PM:
MAIN SET: (60 MINS)
60 MINS TECHNIQUE @ TEMPO (70%)
TUESDAY
WARM UP: (2,200M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 3 / 500M EASY)
MAIN SET 1: (60 MINS)
5 MIN @ 80% 1 MIN @ 50% X 10 (RESISTANCE)
MAIN SET 2: (30 MINS)
BEACH STARTS 20 STROKES EASY PADDLE BACK X 5
WARM DOWN: (500M)
EASY TAP
STRENGTH SESSION PM 1:
WEIGHTS / CORE / PLYOMETRIC
RUN SESSION PM 2:
WARM UP: (1,200M)
300M BUILD X 4
MAIN SET: (5,000M)
10 X 500M @ 80% (2 MINS WALK BETWEEN EACH)
WARM DOWN: (500M)
EASY
WEDNESDAY
SKI / KAYAK SESSION AM:
WARM UP: (1,000M)
(1,000M BUILD / 2000 EASY)
MAIN SET 1: (DISTANCE)
25 – 30K TEMPO (PREFERABLY DOWNWIND)
WARM DOWN: (500M)
EASY TAP
THURSDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 4 / 500M EASY)
MAIN SET 1: (30 MINS)
1.30 MIN @ FAST ON 5 MIN X 6
MAIN SET 2: (20 MINS)
30 STROKES BEACH STARTS EASY PADDLE BACK X 3
WARM DOWN: (500M)
EASY TAP
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET 1: (60 MINS)
5 X 3 MIN @ 80% ON 4 MIN
5 X 2 MIN @ 80% ON 3 MIN
5 X 1.30 MIN @ 90% ON 2.30 MIN
5 X 30 SECS @ FAST ON 2 MIN
MAIN SET 2: (20 MINS)
BEACH STARTS 20 STROKES EASY PADDLE BACK X 5
WARM DOWN: (500M)
EASY TAP
SUNDAY
SKI / KAYAK SESSION AM:
MAIN SET: (60 MINS)
60 MINS TECHNIQUE 60/70% (LONG SEPARATION)
RUN SESSION PM:
WARM UP: (1,000M)
500M BUILD X 2
MAIN SET: (5,000M)
3 X 1,500M (8 MINS) @ 70%/80%/90% (THREE MINS WALK BETWEEN EACH)
WARM DOWN: (500M)
EASY
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