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Red Bull Defiance - 20 Week Training Plan

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Red Bull Defiance - 20 Week Training Plan


Dr Will O'Connor

All plans by this Coach


20 Weeks

Plan Description

Get the ultimate Red Bull Defiance Training Plan.

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.

The training you will be doing is designed to target the specific demands of Red Bull defiance; strength and stamina. The initial phase of the programme is intended to help you build a routine around training and your everyday life. The specifics of each workout are straightforward, and physical demands are low. As you progress through the weeks, the training will get more intense and more specific to defiance.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:25:00 02:00:00
Other x1
00:09:00 01:00:00
Bike x1
01:22:00 02:30:00
MTB x1
01:21:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
02:25:00 02:00:00
00:09:00 01:00:00
01:22:00 02:30:00
01:21:00 03:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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