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Red Bull Defiance - 4 Week Base Phase

Browse More Plans

Red Bull Defiance - 4 Week Base Phase


Dr Will O'Connor

All plans by this Coach


4 Weeks

Plan Description

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.

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How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
02:15:00 01:15:00
Bike x2
03:07:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
02:15:00 01:15:00
03:07:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Will O'Connor

Dr Will O'Connor

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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