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07 - 7-week Tune Up

Author

April Zilg

All plans by this Coach
No Ratings

Length

7 Weeks

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Plan Description

You've already done the work, ALL SEASON LONG. You have a good base. You hit the gym regularly. You're a fit animal on the water. All you need is a quick, pick-me-up to get you to one, last-minute race. You don't have time for another mini block, or another micro cycle. Just some fast, intense, whip-you-into-the-best-race-shape-of-your-life work. Add these 4 workouts per week to your existing gym routine, supplement as desired with slow, easy recovery mileage to keep your 80:20 ratio in tact.
This will work wonders for races approximately 1hour and under in duration.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:26 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:26 hrs 2:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

April Zilg

Vanilla Gorilla Paddle Surf

April is a nationally-recognized SUP athlete and Hobie Team Rider, competing in both SUP Racing and SUP Surfing. She's held down the #10 spot in the world rankings for 2 years running, has top 10 finishes in Carolina Cup and the Pacific Paddle Games, and a 4th in the 2016 EuroTour.
Over the years, she taken training strategies from numerous coaches and athletes and merged them into a SUP paddling plan that works for her. She's recently started sharing her plans with other athletes.

Sample Day 1

1:01:00
35.3TSS
12x30 90%

Sample Day 3

0:48:00
53.9TSS
Short Intervals

10x 70sec, rest 20sec 95%
8x 30sec, rest 30sec 95%
5min rest between sets

Sample Day 6

1:20:00
103.3TSS
Aerobic Intervals

5x8min, rest 4min 85-95%

Sample Day 7

1:44:00
65.3TSS
4x20 70%

Sample Day 8

1:01:00
35.3TSS
12x30 90%

Sample Day 10

1:08:00
87.7TSS
Short Intervals 2

10x 60sec, rest 30sec 95%
8x 30sec, rest 30sec 95%
5min rest between sets

Sample Day 13

1:20:00
103.3TSS
Aerobic Intervals

5x8min, rest 4min 85-95%

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