MX Olympic Distance - Intermediate

Overview

This program is indicated for the athlete with a few races' experience and is looking to improve and/or even place in their age division. This program increases in volume from the Beginner plan with a couple of extra workouts per week. 

Total Weekly hours : 7 to 9 hours per week

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (1) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 48 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 15 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 50 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 17 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 29 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 27 m
ride: 3h 15 m
Total: 7h 44 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (2) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance run: Run Off the Bike ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 42 m
ride: 3h 15 m
Total: 8h 22 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance run: Run Off the Bike ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 50 m
ride: 3h 15 m
Total: 8h 30 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (1) run: Run Off the Bike ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 3h 3 m
run: 2h 50 m
ride: 3h 15 m
Total: 9h 8 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 2h 25 m
run: 1h 30 m
ride: 0h 49 m
other: 0h 40 m
Total: 5h 24 m

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