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SURF IRON TRAINING PROGRAM: SEASON 2023 WEEK 19 SPEED ENDURANCE

Updated: 7 days ago

MONDAY

BOARD SESSION

WARM UP: (1,600M)

(300M EASY / 100M ON @ 90% OFF @ EASY X 5 / 300M EASY)

MAIN SET: (50 MINS)

90 SECS @ 90% (NOT MAX) ON 4 MIN X 6

WARM DOWN: (500M)

(500M EASY)



TUESDAY

SKI / KAYAK SESSION AM:

WARM UP: (1,000M)

BUILD

MAIN SET: (45 MIN)

30 SECS 90% ON 4 MIN X 3

60 SECS 90% ON 5 MIN X 3

120 SECS MAX ON 6 MIN X 3

WARM DOWN: (500M)

EASY TAP


IRON SESSION (BOARD / SWIM / SKI) SESSION AM:

MAIN SET: (60 MINS)

FULL IRONS X 3 (SKI / BOARD / SWIM) @ MAX (10 MIN REST BETWEEN EACH)

WARM DOWN: (500M)

EASY TAP SKI



WEDNESDAY

RUN SESSION PM:

WARM UP: (10 MINS)

GOOD TEMPO

MAIN SET: (50 MINS)

HILL REPEATS @ 90% 6 X 3 MIN ON 7MIN (EASY JOG BACK)

WARM DOWN: (500M)

EASY

SESSION DURATION: 90 MINS



THURSDAY

BOARD SESSION AM:

MAIN SET: (45 MIN)

30 SECS 90% ON 4 MIN X 3

60 SECS 90% ON 5 MIN X 3

120 SECS MAX ON 6 MIN X 3


SKI / KAYAK SESSION PM:

WARM UP: (1,000M)

(BUILD)

MAIN SET: (45 MIN)

60 SECS 90% ON 3 MIN X 3

5 X 3 MINS ON 7 MINS @ RACE

WARM DOWN: (1,000M)

EASY TAP



FRIDAY

OFF



SATURDAY

SKI / KAYAK SESSION AM:

WARM UP: (1,000M)

BUILD

MAIN SET: (45 MIN)

30 SECS 90% ON 4 MIN X 3

60 SECS 90% ON 5 MIN X 3

120 SECS MAX ON 6 MIN X 3

WARM DOWN: (500M)

EASY TAP


BOARD SESSION

WARM UP: (20 MIN)

FIVE MIN EASY, 30 SECS 90% ON 4 MIN X 3

MAIN SET: (36 MINS)

120 SECS @ MAX ON 6 MIN X 6

WARM DOWN: (500M)

(500M EASY)


IRON SESSION (BOARD / SWIM / SKI) SESSION AM:

MAIN SET: (40 MINS)

BROKEN IRONS X 2 (SKI / BOARD / SWIM) @ MAX (4 MIN REST BETWEEN EACH)

WARM DOWN: (500M)

EASY TAP SKI



SUNDAY AM

ACTIVE REST / SURFING / WAVE CATCHING (BOARD)



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