SURF IRON TRAINING PROGRAM: SEASON 2026 WEEK 5 VOLUME STRENGTH ENDURANCE
- Woody
- Apr 3, 2020
- 2 min read
Updated: 3 days ago
MONDAY
BOARD SESSION AM:
SESSION AIM: THRESHOLD
WARM UP (1,600M):
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (3,600M)
1 / 3 / 5 – 200M EACH 90%70%/90% 2/4/6 – 200M EACH 70%/90%/70%
1 MIN REST BETWEEN EACH 600M
WARM DOWN (500M):
(500M EASY)
SKI / KAYAK SESSION PM:
SESSION AIM: VOLUME
WARM UP (2,000M):
(500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)
MAIN SET (7,500M):
1,500M @ 70% X 2 (3 MIN EASY BETWEEN EACH EFFORT)
1,000M @ 70% X 2 (2 MIN EASY BETWEEN EACH EFFORT)
500M @ 70% X 2 (1 MIN EASY BETWEEN EACH EFFORT)
WARM DOWN (1,000M):
(1,000M EASY)
TUESDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
MAIN SET: (60 MIN)
60 MIN @ 70% RESISTANCE BAND
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
BOARD SESSION AM:
SESSION AIM: VOLUME
WARM UP (1,600M):
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (3,000M)
3,000M TEMPO @ 70%
WARM DOWN (900M):
(200M EASY / 50M ON @ 80% OFF @ EASY X 5 / 200M EASY)
RUN SESSION PM:
SESSION AIM: THRESHOLD
WARM UP (1,000M):
(1,000M BUILD LAST 100 FAST)
MAIN SET:
RUN (HILL REPEATS) 4 X 3 MINS (HARD) @ 90% EASY WALK BACK
WARM DOWN (500M):
EASY
THURSDAY
SKI / KAYAK SESSION AM:
SESSION AIM: VOLUME
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)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
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
BOARD SESSION PM:
SESSION AIM: VOLUME
WARM UP (1,250M):
(200M BUILD (MAX 80%) X 5 / 250M EASY)
MAIN SET: (3,000M)
3,000M @ 60% (RESISTANCE BAND)
WARM DOWN (500M):
(EASY)