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K2 - Sub-6 hour training plan


Emma O'Connor (nee Crum) - PhD

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12 Weeks

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Plan Description

This training plan was written by 2-time K2 champion and NZ representative Dr Emma O'Connor (Crum).

This 12-week plan is designed to prepare you to target a sub-6 hour ride at the K2 Cycle Classic. This is recommended for athletes starting in groups 1-3. During the 12 weeks, you will develop your endurance capacity and hill climbing ability and incorporate sessions which specifically target the faster and less steady pace that generally occurs in the faster groups during the race.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
10:16 hrs 5:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
10:16 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

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