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

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Related Plans

Want to find out what MX Endurance is all about? Use the code MX2FREE to enjoy your first 2 months for free!