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)