SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 24 SPEED VOLUME

MONDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP: (10 MIN)

(2 MIN EASY / 2 MIN 70% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (60 MIN)

5 MIN @ 80% 1 MIN @ 50% X 10 (RESTRICTOR BAND)

WARM DOWN: (500M)

EASY TAP

SKI / KAYAK SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (60 MIN)

10,000M TECHNIQUE 60/70%

TUESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (14 MIN)

(2 MIN EASY / 2 MIN 80% / 2 MIN EASY / 2 MIN 90% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (60 MIN)

5 X 30 SECS @ 90% ON 2 MIN

5 X 1.00 MIN @ 90% ON 3 MIN

5 X 1.30 MIN @ 90% ON 3.30 MIN

MAIN SET 2: (20 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (14 MIN)

(2 MIN EASY / 2 MIN 80% / 2 MIN EASY / 2 MIN 90% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (10,000M)

4 MIN @ 80% ON 5 MIN X 10

WARM DOWN: (500M)

EASY TAP

WEDNESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

MAIN SET: (120 MIN)

20-25K @80%

RUN SESSION PM:

SESSION AIM: VOLUME

WARM UP: (10 MINS)

GOOD TEMPO

MAIN SET: (50 MINS)

10 X 500M (2 MIN) @ 80% ON 5 MIN

WARM DOWN: (500M)

EASY

THURSDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (1,500M)

(500M EASY / 500M FAST / 500M EASY)

MAIN SET: (60 MIN)

2 MIN @ 70%, 3 MIN @ 80%, 2 MIN @ 70%, 2 MIN EASY / REST X 3

3 MIN @ 80%, 2 MIN @ 70%, 3 MIN @ 80%, 2 MIN EASY / REST X 3

MAIN SET 2: (20 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (14 MIN)

(2 MIN EASY / 2 MIN 80% / 2 MIN EASY / 2 MIN 90% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (10,000M)

8 MIN @ 80% ON 10 MIN X 6

WARM DOWN: (500M)

EASY TAP

FRIDAY

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

SATURDAY

SKI / KAYAK SESSION:

SESSION AIM: VOLUME

WARM UP: (10 MIN)

(2 MIN EASY / 2 MIN 70% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (60 MIN)

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 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

SUNDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

MAIN SET: (60 MIN)

10,000M TECHNIQUE 60/70%

RUN SESSION PM:

SESSION AIM: VOLUME

WARM UP: (1,500M)

(500M EASY / 500M FAST / 500M EASY)

MAIN SET 1: (30 MIN)

3 X 1500M (8 MINS) @ 70%/80%/70% (THREE MINS WALK BETWEEN EACH)

WARM DOWN: (500M)

EASY