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Red Bull Defiance - Final 8 Week Training Plan

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Red Bull Defiance - Final 8 Week Training Plan


Dr Will O'Connor

All plans by this Coach


8 Weeks

Plan Description

Use this training plan for the final 8 weeks leading into Red Bull Defiance.

An often neglected area of preparing for an event is simulating the race environment in training. During defiance you will be training with a partner, carrying your food and water, and exercising for long durations on back-to-back days in the middle of summer.
Some important aspects that are integrated into this training plan are;

> Nutrition and hydration
> Running before and after mountain biking
> Training with your partner; who’s stronger at what?
> Completing “big weekends” to simulate the 2-day demands of defiance

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:33:00 02:00:00
Other x2
00:22:00 01:00:00
MTB x2
02:11:00 03:30:00
Bike x1
01:00:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
02:33:00 02:00:00
00:22:00 01:00:00
02:11:00 03:30:00
01:00:00 01:15:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

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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