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Red Bull Defiance 2019 - 4 Week High Intensity Training Plan


Will O'Connor - PhD

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4 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
2:03 hrs 1:00 hrs
Bike x1
0:52 hrs 1:15 hrs
Brick x1
1:52 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:03 hrs 1:00 hrs
0:52 hrs 1:15 hrs
1:52 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.

$39.99 - Buy Now