SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 5 VOLUME STRENGTH ENDURANCE
- Woody
- Apr 3, 2020
- 2 min read
Updated: 12 hours ago
MONDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
WARM UP (2,000M):
(500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)
MAIN SET (10,000M):
1,500M @ 70% X 3 (3 MIN EASY BETWEEN EACH EFFORT)
1,000M @ 70% X 3 (2 MIN EASY BETWEEN EACH EFFORT)
500M @ 70% X 3 (1 MIN EASY BETWEEN EACH EFFORT)
WARM DOWN (2,000M):
(500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
MAIN SET: (10,000M)
10,000M @ 70% RESISTANCE
SKI / KAYAK SESSION PM:
SESSION AIM: THRESHOLD
WARM UP (2,200M):
(500M EASY / 300M BUILD X 4 (MAX 80%) / 500M EASY)
MAIN SET: (9,600M)
800M X 12 (RESISTNCE BAND)
300M ON @ 70% / 200M OFF @ 50% (LONG STROKE SEPARATION) / 300M ON @ 70%
200M EASY TAP BETWEEN EACH
WARM DOWN (2,000M):
(500M EASY, 1,000M REVERSE BUILD (MAX 80% - FAST TO EASY), 500M EASY)
WEDNESDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
WARM UP (1,500M):
(1,000M BUILD LAST 100 VERY FAST / 500M EASY)
MAIN SET: (15,000M)
SWAP WASH LEADS X 4 MIN @ 80/90%
WARM DOWN (1,500M):
(1000M BUILD LAST 100 VERY FAST / 500M EASY)
RUN SESSION PM:
SESSION AIM: THRESHOLD
WARM UP (1,000M):
(1,000M BUILD LAST 100 FAST @ 90%)
MAIN SET:
RUN (HILL REPEATS) 4 X 3 MINS (HARD) @ 90% EASY WALK BACK
WARM DOWN (1,000M):
EASY
THURSDAY
SKI / KAYAK SESSION AM:
SESSION AIM: THRESHOLD
WARM UP (2,000M):
(500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)
MAIN SET (6,000M):
1,000M @ 70% X 6 (2 MIN EASY BETWEEN EACH EFFORT)
WARM DOWN (2,000M):
(500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)
SKI / KAYAK SESSION PM:
SESSION AIM: VOLUME
MAIN SET: (15,000M):
15,000M @ 70% RESISTANCE
FRIDAY
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
SATURDAY
SKI / KAYAK SESSION:
SESSION AIM: VOLUME
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
DRILL: (1,500M)
LONG SEPARATION
MAIN SET (12,000M):
6 X 2,000M @ 70% 2 MINS REST BTW EACH
WARM DOWN (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
RUN SESSION PM:
SESSION AIM: VOLUME
MAIN SET:
RUN (FLAT) 45 MINS @ 70-80%
SUNDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
MAIN SET (10,000M)
EASY TECHNIQUE (RESTRICTOR BAND) 70%