SURF IRON TRAINING PROGRAM: SEASON 2026 WEEK 12 SPEED VOLUME

MONDAY

BOARD SESSION AM:

SESSION AIM: VOLUME

WARM UP: (1,600M)

(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)

MAIN SET: (40 MINS)

8 X 3 MIN @ 70% ON 5 MIN

WARM DOWN: (500M)

(500M EASY)

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

TUESDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (2,500M)

(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)

30 SECS ON FAST, 60 SECS EASY X 5

MAIN SET: (8,000M)

8 X 1,000M @ ON 6.30 MIN (SHORT REST)

WARM DOWN: (500M)

(500M EASY)

WEDNESDAY

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

SESSION AIM: VOLUME

WARM UP: (20 MINS APPROX.)

BUILD 3 MIN SKI / BUILD 3 MIN BOARD / BUILD 3 MIN SWIM)

MAIN SET: (60 MINS)

BROKEN IRONS X 3 (SKI / BOARD / SWIM) @ 75% (1 MIN REST BETWEEN EACH)

WARM DOWN: (1,000M)

EASY TAP SKI

RUN SESSION PM:

SESSION AIM: THRESHOLD

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

THURSDAY

BOARD SESSION AM:

SESSION AIM: VOLUME

WARM UP: (250M)

(250M EASY)

MAIN SET: (40 MIN)

20 MINS INTO WIND / SWELL @ 70% (RESTRICTOR BAND) 20 MINS RETURN (REMOVE BAND)

WARM DOWN: (500M)

WAVE CATCHING

SKI / KAYAK SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (3,000M)

3,000M BUILD MAX @ 90% (RESTRICTOR BAND)

MAIN SET: (8,000M)

6 X 3 MINS ON 7 MINS 3, 6 @ RACE PACE, OTHERS AT 90% (REMOVE BAND)

WARM DOWN: (1,000M)

(1,000M EASY)

FRIDAY

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

SATURDAY:

SKI / KAYAK SESSION AM:

SESSION AIM: VOLUME

WARM UP: (2,500M)

(500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY)

30 SECS ON 80%, 60 SECS EASY X 5

DRILL: LONG SEPARATION: (1,000M)

1,000M

MAIN SET: (8,000M)

4,000M @ 75% X 2 (3 MIN REST #1)

WARM DOWN: (500M)

EASY TAP

RUN SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (60 MIN)

60 MINS (BROKEN 4 MIN @ 70%, 4 MIN @ 50%) CONTINUOUS

SUNDAY

BOARD SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (1,200M)

(300M EASY / 200M BUILD X 3 / 300M EASY)

MAIN SET: (20 MINS)

4 X 30 SECS ON @ 80%/ OFF @ EASY, 4 X 45 SECS ON @ 80%/ OFF @ EASY, 4 X 60 SECS ON @ 80%/ OFF @ EASY

3 MINS REST

4 X 30 SECS ON @ 90%/ OFF @ EASY, 4 X 45 SECS ON @ 90%/ OFF @ EASY, 4 X 60 SECS ON @ 90%/ OFF @ EASY

WARM DOWN: (500M)

(500M EASY)