SURF IRON TRAINING PROGRAM: SEASON 2026 WEEK 18 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: (60 MINS)

1,000M @ 70% (KNEE PADDLING ALL THE WAY)

10 SECS ON FAST, 50 SECS EASY X 5

15 SECS ON FAST, 45 SECS EASY X 5

20 SECS ON FAST, 40 SECS EASY X 5

1,000M @ 70% (KNEE PADDLING ALL THE WAY)

WARM DOWN: (500M)

(500M EASY / WAVE CATCHING 10 MINS)

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

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

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 9 (SKI / BOARD / SWIM) @ 75% (60 SECS REST BETWEEN EACH)

WARM DOWN: (10 MIN)

WAVE CATCHING

RUN SESSION PM:

SESSION AIM: VOLUME

WARM UP: (1,000M)

500M BUILD X 2 (MAX 80%)

MAIN SET: (5,000M)

5 X 1000M @ 70% (2 MINS WALK BETWEEN EACH)

WARM DOWN: (500M)

EASY

THURSDAY

SKI / KAYAK SESSION AM:

SESSION AIM: THRESHOLD

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

BOARD SESSION PM:

SESSION AIM: THRESHOLD

WARM UP: (1,600M)

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

MAIN SET: (36 MINS)

3 MIN @ 80% ON 5 MIN X 4

2 MIN @ 90% ON 4 MIN X 4

WARM DOWN: (500M)

(500M EASY / WAVE CATCHING 10 MINS)

FRIDAY

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

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: (40 MIN)

4 MIN ON 4.30 MIN X 8 @ 75%

WARM DOWN: (500M)

EASY

IRON SESSION (BOARD / SWIM / SKI) SESSION:

SESSION AIM: VOLUME

MAIN SET: (30 MINS)

FULL IRONS (10 MIN DURATION) X 2 (SKI / BOARD / SWIM) @ 75% ON 15 MINS

WARM DOWN: (500M)

(500M EASY / WAVE CATCHING 10 MINS)

SUNDAY

BOARD SESSION AM:

SESSION AIM: THRESHOLD

WARM UP: (1,000M)

500M BUILD X 2

MAIN SET: (30 MINS)

6 X 1.30 MIN ON 4 MIN @ VERY FAST

4 X 20 SECS @ RACE PACE ON 2 MINS (WITH RESTRICTOR BAND)

WARM DOWN: (10 MIN)

WAVE CATCHING

RUN SESSION PM:

SESSION AIM: VOLUME

MAIN SET: (45 MINS)

RUN (FLAT) 45 MINS @ 75%