Red Bull Defiance 2020 - 10 Week Training Plan

Average Weekly Training Hours 06:33
Training Load By Week
Average Weekly Training Hours 06:33
Training Load By Week

Use this training plan anytime in your build up to help establish a training routine for Red Bull Defiance. By far the most crucial aspect of any endurance event is aerobic conditioning and this plan will help you target exactly that.

The main purpose of this programme is to set you and your teammate up with all the training fundamentals. The days, times and intensities of each workout are not set in stone. Each week is laid out to give you a guide for what each week should include.

Sample Day -59
0:45:00
2x 10min intervals

10min warm-up
2x 10min at Zone 3 heart rate with 5min easy between
10min cool down.

Sample Day -58
1:00:00
Big Gear Hill Cimb

Th goal here is to improve strength without over doing the intensity. Keeping it in the big ring at the front climb a steady hill of 20min (or 2x 10min if you can't find big hills) focusing on smooth pedal strokes. If you can't do it in the big ring then use the little front ring but stay in a gear that's a little bit too hard.

Sample Day -57
0:45:00
Running to heart rate 30-60min

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 -55
2:30:00
Cycling 2-3hrs (Road or MTB)

The weekend long ride is going to be a stable in your training programme. Long bike rides allow you to build fitness and strength without the same physical demands as running.

Sample Day -54
1:15:00
Endurance Run 60-90min

With 38kms of running over 2 days your training will not be about how fast you can run, but rather how much you can run each and every week. Use your heart rate zone as describe on Tuesday.
Your weekend endurance run will be one of your most important.

Sample Day -52
0:45:00
2x 10min intervals

10min warm-up
2x 10min at Zone 3 heart rate with 5min easy between
10min cool down.

Sample Day -51
1:00:00
Big Gear Hill Cimb

Th goal here is to improve strength without over doing the intensity. Keeping it in the big ring at the front climb a steady hill of 20min (or 2x 10min if you can't find big hills) focusing on smooth pedal strokes. If you can't do it in the big ring then use the little front ring but stay in a gear that's a little bit too hard.

Dr Will O'Connor
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Performance Advantage

I have a PhD in sports science and I work with many top endurance athletes. Personally, I love trail running, but will compete in almost anything endurance based.

My coaching philosophy is built around educating athletes and taking the time to understand their personal situation and sporting goals.