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Red Bull Defiance 2020 - 4 Week Base Phase


Will O'Connor - PhD

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4 Weeks

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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.

Apply this plan anytime.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
2:15 hrs 1:15 hrs
Bike x2
3:07 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:15 hrs
3:07 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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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