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Red Bull Defiance 2019 - 4 Week High Intensity Training Plan

Author

Will O'Connor - PhD

All plans by this Coach

Length

4 Weeks

Typical Week

2 Run, 1 Bike, 1 Brick

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced masters multi day hr based base period

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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Summary

Use this training plan if you already have a solid base fitness but need to build more strength and stamina for Red Bull Defiance.

This plan will help you target specific intensities and muscle groups that you'll need for Red Bull Defiance.

The plan can be applied anytime during your build-up and is excellent for getting a weekly schedule set-up.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 06:18

Training Load By Week

Average Weekly Training Hours: 06:18

Average Weekly Breakdown

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.

View all Training Plans by this Coach

Sample Day 1

0:50:00

3x 5min intervals

Even though you won't need to run fast during defiance, running fast in training will help with your efficiency. That is, it'll help you develop a better running style.
Workout;
15min warm-up
3x 5min @ zone 4 with 2min jog between
15min cool down

Sample Day 2

0:45:00

Pyramid Set - Bike

10min warm-up
1min hard, 1min easy
2min hard, 1min easy
3min hard, 1min easy
4min hard, 1min easy
3min hard, 1min easy
2min hard, 1min easy
1min hard, 1min easy
10min cool down

Sample Day 3

0:45:00

Running to heart rate example

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 5

2:30:00

Bike - Run

Running after cycling or mountain biking is completely different to running by itself.
With 16 weeks still to go, now is a good time to start getting use to the feeling of running off the bike.
Ride (road or MTB) 1-2hrs
Run 30-60min

Sample Day 6

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 8

0:50:00

3x 5min intervals

Workout;
15min warm-up
3x 5min @ zone 4 with 2min jog between
15min cool down

Sample Day 9

0:45:00

Pyramid Set - Bike

10min warm-up
1min hard, 1min easy
2min hard, 1min easy
3min hard, 1min easy
4min hard, 1min easy
3min hard, 1min easy
2min hard, 1min easy
1min hard, 1min easy
10min cool down

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