Red Bull Defiance - 20 Week Training Plan Competitive

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Red Bull Defiance - 20 Week Training Plan Competitive


Dr Will O'Connor

All plans by this Coach


20 Weeks

Typical Week

2 Other, 2 Bike, 3 Run, 1 MTB, 1 Strength

Longest Workout

2:00 hrs

Plan Specs

fitness intermediate advanced masters multi day hr based base period

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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.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:00
Training Load By Week
Average Weekly Training Hours: 10:00
Average Weekly Breakdown

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.

Sample Day 1


Start at 70% and build to 90% Threshold Heart Rate.
If you're using RPE start at 3 out of 10 and build to 6 out of 10

Sample Day 2

2x 10min intervals

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

Sample Day 2

Kayaking Strength

Start your resistance-training program gradually, especially if you have not done weights before. Beginners should enlist the aid of a personal trainer to ensure they do the exercises with good form.

Exercise - Description

Leg Extension - Adjust seat so knees are aligned with axis of the machine. Lean back against pad, extend legs straight out to full extension, and slowly return.

Leg Curl - Lie face down on bench with knee joints aligned with the axis of the machine. Adjust leg pad so that it is on lower part of calf. Hold handles securely and flex knees as far back as comfortable. Return slowly to straight leg position.

Leg Press - Adjust back pad for comfort. Lean back on machine with back firmly against pad. With legs shoulder width apart, and ankles, knees and hips aligned, slowly straighten legs. Do not lock out your knees. Press heels against the platform through full range.

Flat Bench Knee Ups - Sit on the end of a flat bench, hands just behind the buttocks, gripping the bench. From a straight leg position, flex knees in front of you as high as they can go, then return to straight leg position.

Back Extension - Adjust back extension machine so you can fully flex your torso below it. With hands crossed in front of your chest, slowly straighten your back while breathing out. Straighten back to 180 degrees, then slowly lower torso while breathing out.

Cable Standing Lat Row - Adjust mobile cable pulley to lowest setting. Place two handles on the cable. With quads locked in a ¼ squat position, and trunk leaning slightly forward, slowly pull back handles towards your abdomen until elbows are by your side. Return slowly back to start position.

Dumbbell Chest Press - Plant feet firmly on floor, buttocks, head and shoulders on bench. Pull shoulder blades together and hold them there, while lowering arms so that upper arms are parallel with floor. Do not lower any further than this. Push arms straight up, above elbows, and then pull the dumbbells together. Reverse this action slowly and repeat.

Cable Seated Rear Delt Row - This action is similar to the Cable Seated Lat Row, except the arms come through much higher. Plant feet firmly against the foot platform and keep trunk vertically straight at 90 degrees to the bench. Place two pulley handles on the cable. Grip handles, with wrists facing downwards, elbows facing outwards, and slowly pull the handles straight back towards your chest. Keep your shoulder blades squeezed together through this action. Slowly return to start position without bending forward.

Standing Dumbbell Biceps Curl - Stand with legs shoulder width apart, knees slightly bent. Tuck elbows in to sides, and aligned under shoulders. With dumbbells in hand, forearms facing forward, slowly contract biceps and pull dumbbells up as far as they will go. Slowly return to starting position.

Downward Transverse Cable Pull - Adjust cable to highest setting, with one cable handle. Stand facing cable post with legs shoulder width apart and hands gripping handle. Keep arms straight and up and to your right, above or at head height. Slowly pull handle downwards and across your body, pivoting slightly with your trunk and feet. You should feel this across your back as you pull downwards. Reverse movement slowly back to start position. Don’t forget to do this exercise in both directions, to your left, and right.

Triceps Extension on machine - Stand facing cable machine with legs shoulder width apart, knees slightly bent. Adjust cable so that it is at highest setting. Set a curved triceps bar, about 18 inches long, on cable. Grip curved bar with hands sloping downwards to the sides. Slowly push bar downwards to full arm extension. Slowly return to start position.

Sample Day 3

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 4

Kayaking - 6x 5min

Start with 10min easy paddling
Six Times
5min Hard HR Threshold/ 7-8 out of 10

3min Easy HR <120bpm, 1-3 out of 10
cool down

Sample Day 4

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 5

Aerobic Ride (Zone 2)

Complete a 1-2hr ride within your zone 2.

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