SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 18 SPEED VOLUME

MONDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP PART 1: (16 MIN)

(5 MIN EASY / 2 MIN @ 70%, 2 MIN @ 80%, 2 MIN @ FAST / 5 MIN EASY)

WARM UP PART 2: (7 MIN)

1 MIN @ 80%, 30 SEC EASY X 5

MAIN SET: (60 MINS)

5,000M @ 75%

30 SECS VERY FAST, 60 SEC VERY EASY X 8

WARM DOWN: (500M)

EASY

TUESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (2,000M)

2,000M BUILD (LAST 400 FAST)

MAIN SET: (13,000M)

6 X 2000M @ 75% ON 8 MINS

WARM DOWN: (500M)

EASY

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (2,000M)

2,000M BUILD (LAST 400 FAST)

2 MIN @ 80%, 60 SECS EASY X 5

MAIN SET: (12,000M)

1,500M (500 @ 60% / 500 @ 70% / 250M @ 80% / 250M @ FAST) X 8

1 MIN EASY / TAP BETWEEN EACH

WARM DOWN: (500M)

EASY

WEDNESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

MAIN SET: (25,000M)

25,000M (SWAPPING LEADS) @ 70/80% OR LONG DOWNWIND

WARM DOWN: (1,000M)

EASY TAP

RUN SESSION PM:

SESSION AIM: VOLUME

WARM UP: (1,000M)

500M BUILD X 2

MAIN SET: (8,000M)

500M ON @ 90%, 500M EASY X 8

WARM DOWN: (500M)

EASY

THURSDAY

SKI / KAYAK SESSION AM:

WARM UP 1: (2,000M)

2,000M BUILD (LAST 400 FAST)

WARM UP PART 2: (10 MIN)

1 MIN @ 90%, 1 MIN EASY X 5

MAIN SET: (70 MINS)

2 MINS @ FAST, 2 MIN @ 70% X 8 (CONTINUOUS)

WARM DOWN: (500M)

EASY

SKI / KAYAK SESSION PM:

SESSION AIM: VOLUME

WARM UP: (2,000M)

(2,000M BUILD (MAX 90%)

MAIN SET: (10,000M)

10,000M @ 70% RESTRICTOR BAND

WARM DOWN: (500M)

(500M EASY)

FRIDAY

OFF

SATURDAY

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP PART 1: (21 MIN)

(10 MIN EASY / 3 MIN @ 70%, 2 MIN @ 80%, 1 MIN @ 90% / 5 MIN EASY)

WARM UP PART 2: (15 MIN)

2 MIN @ 80% (LONG SEPARATION), 1 MIN EASY X 5

MAIN SET 1: (40 MIN)

4 MIN ON 4.30 MIN X 8 @ 75%

MAIN SET 2: (60 MIN TEMPO)

10,000M TEMPO SWAPPING LEADS

WARM DOWN: (500M)

EASY

RUN SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (45 MINS)

RUN (FLAT) 45 MINS @ 75%

SUNDAY

SKI / KAYAK SESSION AM/PM:

SESSION AIM: VOLUME

5K (5,000M) TECHNIQUE STROKE SEPARATION (60%)