MX Sprint - Advanced

Overview

This 12-week Sprint Advanced plan is designed for our members looking to excel at short course racing. This demanding 12-week plan is designed to push athletes to reach their maximum potential

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: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Aerobic Base Pace Run swim: Speed/Recovery (4) ride: MVO2 ride: Power-Ups - Advanced

swim: 1h 55 m
run: 1h 37 m
ride: 4h 31 m
Total: 8h 3 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Aerobic Base Pace Run swim: Speed/Recovery (4) run: Easy Run Off the Bike ride: MVO2 ride: Power-Ups - Advanced

swim: 1h 55 m
run: 1h 57 m
ride: 4h 31 m
Total: 8h 23 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Aerobic Base Pace Run swim: Speed/Recovery (4) run: Easy Run Off the Bike ride: MVO2 ride: Power-Ups - Advanced

swim: 1h 55 m
run: 1h 57 m
ride: 4h 31 m
Total: 8h 23 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Aerobic Base Pace Run swim: Speed/Recovery (4) run: Easy Run Off the Bike ride: MVO2 ride: Power-Ups - Advanced

swim: 1h 55 m
run: 1h 57 m
ride: 4h 31 m
Total: 8h 23 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Negative Split Run swim: Speed/Recovery (4) run: Easy Run Off the Bike ride: Aerobic Threshold Work ride: Mediums Variation (10's)

swim: 1h 55 m
run: 1h 57 m
ride: 4h 18 m
Total: 8h 10 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lactate Tolerance (Descending 200's) ride: Over/ Unders run: Negative Split Run swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Aerobic Threshold Work ride: Mediums Variation (10's)

swim: 1h 55 m
run: 2h 22 m
ride: 4h 18 m
Total: 8h 35 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Swim - Speed/Efficiency (1) ride: Over/ Unders run: Negative Split Run swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Aerobic Threshold Work ride: Mediums Variation (10's)

swim: 2h 18 m
run: 2h 0 m
ride: 4h 18 m
Total: 8h 36 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Swim - Speed/Efficiency (1) ride: Over/ Unders run: KM Repeats ride: Bike Pain Cave swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Race Specific Speed Work ride: Bike Endurance (15 Min Efforts)

swim: 2h 18 m
run: 1h 47 m
ride: 5h 17 m
Total: 9h 22 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Swim - Speed/Efficiency (2) ride: Over/ Unders run: KM Repeats ride: Bike Pain Cave swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Race Specific Speed Work ride: Bike Endurance (15 Min Efforts)

swim: 2h 26 m
run: 1h 47 m
ride: 5h 17 m
Total: 9h 30 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Swim - Speed/Efficiency (2) ride: Over/ Unders run: KM Repeats ride: Bike Pain Cave swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Race Specific Speed Work ride: Bike Endurance (15 Min Efforts)

swim: 2h 26 m
run: 1h 47 m
ride: 5h 17 m
Total: 9h 30 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Fast 50s run: Sprint 400s swim: Swim - Speed/Efficiency (3) ride: Over/ Unders run: KM Repeats ride: Bike Pain Cave swim: Speed/Recovery (4) run: Race-Specific OTB (km repeats) ride: Race Specific Speed Work ride: Bike Endurance (15 Min Efforts)

swim: 2h 33 m
run: 1h 47 m
ride: 5h 17 m
Total: 9h 37 m

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