MX Sprint - Intermediate

Overview

This 10-week Sprint Intermediate plan is designed for our members looking to take their short course racing a little more seriously. With this plan, you will be positioned to chase a new PB and start to focus on delivering an improved short course performance. 

See Plan in Training Tilt

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: Endurance/Technique swim: Speed/Recovery (1) ride: Easy Aerobic Bike ride: Bike Big Ring Effort

swim: 1h 48 m
run: 1h 37 m
ride: 2h 34 m
Total: 5h 59 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) ride: Bike Pain Cave swim: Lung Busters - Beginner run: Endurance/Technique swim: Speed/Recovery (1) ride: Easy Aerobic Bike ride: Bike Big Ring Effort

swim: 1h 48 m
run: 1h 37 m
ride: 2h 34 m
Total: 5h 59 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Iron Heart ride: Bike Pain Cave run: Endurance/Technique swim: Speed/Recovery (1) run: Bike Strength Run Off the Bike ride: Easy Aerobic Bike ride: Bike Big Ring Effort

swim: 2h 10 m
run: 2h 2 m
ride: 2h 34 m
Total: 6h 46 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Iron Heart ride: Bike Pain Cave run: Run Pick-Ups swim: Speed/Recovery (1) ride: Easy Aerobic Bike run: Bike Strength Run Off the Bike ride: Bike Big Ring Effort

swim: 2h 10 m
run: 2h 7 m
ride: 2h 34 m
Total: 6h 51 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Run - Double Sprint Build ride: Bike Pain Cave swim: Inhaler run: Run Pick-Ups swim: Speed/Recovery (2) run: Bike Strength Run Off the Bike ride: Easy Aerobic Bike ride: MVO2 4-Minute Efforts

swim: 2h 40 m
run: 1h 53 m
ride: 2h 55 m
Total: 7h 28 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s ride: Bike Pain Cave swim: Inhaler run: Run Pick-Ups swim: Speed/Recovery (2) ride: Easy Aerobic Bike run: Bike Strength Run Off the Bike ride: MVO2 4-Minute Efforts

swim: 2h 40 m
run: 1h 45 m
ride: 2h 55 m
Total: 7h 20 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s ride: Over/ Unders swim: Elevator run: Run Pick-Ups swim: Speed/Recovery (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (1) ride: MVO2 4 x 10 Mins

swim: 2h 40 m
run: 1h 55 m
ride: 3h 8 m
Total: 7h 43 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s ride: Over/ Unders swim: Elevator run: KM Repeats swim: Speed/Recovery (3) run: Run Off the Bike - Race Specific (1) ride: Leg Smasher ride: Mediums Variation (3x15)

swim: 2h 40 m
run: 1h 37 m
ride: 3h 19 m
Total: 7h 36 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Elevator ride: Over/ Unders run: KM Repeats swim: Speed/Recovery (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (1) ride: Mediums Variation (3x15)

swim: 2h 40 m
run: 1h 37 m
ride: 3h 19 m
Total: 7h 36 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s ride: Over/ Unders swim: Speed/Recovery (3) ride: Rest day swim: Fast 50s ride: Pre-race other: Race Day

swim: 2h 40 m
ride: 1h 48 m
Total: 4h 28 m

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