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Red Bull Defiance - 4 Week High Intensity Training Plan

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Red Bull Defiance - 4 Week High Intensity Training Plan


Dr Will O'Connor

All plans by this Coach


4 Weeks

Plan Description

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
02:04:00 01:00:00
Bike x1
00:52:00 01:15:00
Brick x1
01:52:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
02:04:00 01:00:00
00:52:00 01:15:00
01:52:00 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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