Red Bull Defiance 2020 - 4 Week Base Phase

Author

Will O'Connor - PhD

All plans by this Coach

Length

4 Weeks

Typical Week

2 Run, 2 Bike

Longest Workout

2:30 hrs

Plan Specs

fitness beginner intermediate masters multi day hr based base period

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Summary

Use this training plan to help establish a training routine for Red Bull Defiance.

By far the most crucial aspect of any endurance event is aerobic conditioning. The fundamental question of endurance is how long you can go without breaking down? For many people, this is an entirely different principle to the train fast and hard approach to team sports.

When we’re talking endurance, consistency is the name of the game - twelve weeks of training five days a week is going to do more for you than two weeks of training every day followed by one week on the couch hating yourself for missing training because you’re tired or injured.

Apply this plan anytime.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:52
Training Load By Week
Average Weekly Training Hours: 06:52
Average Weekly Breakdown

Dr Will O'Connor

Performance Advantage

I have a PhD in sports science and I work with many top endurance athletes. Personally, I love trail running, but will compete in almost anything endurance based.

My coaching philosophy is built around educating athletes and taking the time to understand their personal situation and sporting goals.

Back to Plan Details

Sample Day 1

0:45:00
Running to heart rate 30-60min

Most runners from professionals to amateurs run too fast in training. A great way to ensure you are training your aerobic system is to use a heart rate monitor.
You can use this simple equation to workout your training heart rate.
180 - age
Example: if you are 40y/o your training heart rate will be 140bpm (180 - 40 = 140).
Plus and minus 5 from your number and use that as your training zone.
Using the 140bpm example your training zone will be 135 - 145bpm.

Sample Day 2

1:15:00
Short Ride - Road or Mountain Bike 60-90min

Steady ride with plenty of undulations or small hills.

Sample Day 3

0:45:00
Running to heart rate 30-60min

After allowing for a 10-15 min warm warm-up focus on staying inside your aerobic heart rate zone.

Sample Day 5

2:30:00
Cycling 2-3hrs (Road or MTB)

The weekend long ride is going to be a stable in your training programme. Long bike rides allow you to build fitness and strength without the same physical demands as running.

Sample Day 6

1:15:00
Endurance Run 60-90min

With 38kms of running over 2 days your training will not be about how fast you can run, but rather how much you can run each and every week. Use your heart rate zone as describe on Tuesday.
Your weekend endurance run will be one of your most important.

Sample Day 8

0:45:00
Running to heart rate 30-60min

After allowing for a 10-15 min warm warm-up focus on staying inside your aerobic heart rate zone.

Sample Day 9

1:15:00
Short Ride - Road or Mountain Bike 60-90min

Steady ride with plenty of undulations or small hills.

Red Bull Defiance 2020 - 4 Week Base Phase

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