CSIA Program I
CSIA Program I
Author
TCR Coach
Length
10 Weeks
Plan Description
PROGRAM I is designed for the Canadian Ski Instructor Alliance (CSIA) instructors after the completion of the fitness testing requirements. A 10 week plan to get you ready for the ski season. Program I is suited for individuals who achieved the following fitness testing scores listed below:
VO2 max test or 1.5 mile run test:
Male: VO2 < 45ml/kg/min
Female: VO2 < 40ml/kg/min
90 second Box Jump test:
Male: <60, Female: <40
Body Fat Percentage:
Male: >20%, Female: >25%
The main goal is to improve the cardiovascular fitness and reduce some body fat. Once this is achieved, we can work on Program II which is more power based.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
X-Train
x4
|
02:24:00 | 02:15:00 |
|
Bike
x2
|
01:06:00 | 00:35:00 |
|
Day Off
x2
|
—— | —— |
|
Walk
x1
|
00:50:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:24:00 | 02:15:00 | |
|
|
01:06:00 | 00:35:00 | |
|
|
—— | —— | |
|
|
00:50:00 | 00:40:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- 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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$94.99 USD for the first year, billed yearly.