CSIA Program I

Author

TCR Coach

Length

10 Weeks

Typical Week

2 Bike, 1 Walk, 2 Day Off, 4 X-Train

Longest Workout

2:15 hrs

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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:28
Training Load By Week
Average Weekly Training Hours: 04:28
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 2

0:30:00
Brisk AM Walk

Ideally, brisk walk before breakfast. Can also do after supper. This will keep you from snacking!

Sample Day 4

0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 5

0:30:00
Brisk AM Walk

Ideally, brisk walk before breakfast. Can also do after supper. This will keep you from snacking!

Sample Day 6

0:45:00
40 min aerobic workout

Same as midweek walk/rides, just longer. Try to do in AM again. Breakfast after. Go early.
Bike, hike, brisk walk.

Sample Day 8

0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 8

0:20:00
Recovery Protocol for Rolling & Stretching

Spend 20 min after your significant workouts and be good to your muscles and tendons. Do the rolling and then follow-up with some stretching. It does make a difference! Click on the paperclip for the PDF.

CSIA Program I

$50.00 - Buy Now