Red Bull Defiance 2020 - 4 Week Base Phase
Author
Will O'Connor - PhD
All plans by this CoachLength
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
Sample Day 1
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
Steady ride with plenty of undulations or small hills.
Sample Day 3
After allowing for a 10-15 min warm warm-up focus on staying inside your aerobic heart rate zone.
Sample Day 5
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
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
After allowing for a 10-15 min warm warm-up focus on staying inside your aerobic heart rate zone.
Sample Day 9
Steady ride with plenty of undulations or small hills.