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Spring Challenge - 3 hour - South Island

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Spring Challenge - 3 hour - South Island


Matty Graham

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8 Weeks

Plan Description

This plan has been designed and constructed by Sport Scientist and Performance Coach Matty Graham of Exponential Performance Coaching and provides a step by step guide to physically prepare beginner – intermediate athletes for the 3 hour race.

This training plan is designed so you get the best results for the time you invest into your training. The 8 week periodised training plan will guide you day to day while you prepare for the Spring Challenge so you can train and recover effectively to get the results you deserve. Information on training and racing nutrition will help you fuel your body for the challenges of this demanding sport, while guidance on your skill development will insure you have all of the right boxes ticked for race day. Leave no stone unturned in your preparation.
-An 8 week progressive periodised plan designed specifically for the Spring Challenge 3 hour adventure race
-Detailed daily training sessions to develop specific fitness and skills for Spring Challenge 3 hour adventure race
-Guidelines to plan your training and racing nutrition
-Stretching guidelines
-Video of different gym training example sessions
-Tips on developing critical race skills you will need to develop

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
02:15:00 01:45:00
MTB x2
02:30:00 02:00:00
Day Off x2
—— ——
Strength x1
00:32:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:15:00 01:45:00
02:30:00 02:00:00
Day Off
—— ——
00:32:00 00:45:00

Training Load By Week

Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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