Red Bull Defiance 2019 - 4 Week High Intensity Training Plan
Author
Will O'Connor - PhD
All plans by this CoachLength
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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
Sample Day 1
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
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
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
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
After allowing for a 10-15 min warm warm-up focus on staying inside your aerobic heart rate zone.
Sample Day 8
Workout;
15min warm-up
3x 5min @ zone 4 with 2min jog between
15min cool down
Sample Day 9
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