Queen Liliu'Okalani

Author: Alan Carlsson

79 weeks - $1,000.00
Total Miles: 3
Total Hours: 241

Outrigger paddling program for 2012 Queen Liliu'Okalani OC6 iron race

This is a dynamic training plan (live editing), what does this mean? What do you get with a training plan?

Sample workouts:

Workout #1 : Day Off

build week 1

Workout #2 : X-Train

cardio x-train
Planned Time: 0:20:00
easy

Workout #3 : Other

OC6 Aerobic Power + Speed
Planned Time: 1:10:00
10E warm up 10 x 0:30D+0:30E 2 x (8 x 0:30 @P2k on 0:30E) on 5E 4 x 0:20@ P250-500 m on 1E 20E warm down

Workout #4 : Other

OC1 or surfski
Planned Time: 1:00:00
10E 10ED 2 x (3 x (0:30D + 0:20 sec FAST (@P250-500 m) on 2E) on 5E between sets 10E warm down

Workout #5 : Other

OC6 AeCap / Econ technical
Planned Time: 1:20:00
tech session 10E tech focus 1 10 x 1D+1E 10 build to tempo tech focus 2 10 x 1D+1E 10 build to tempo 10-20E warm down

Workout #6 : X-Train

cardio x-train
Planned Time: 0:45:00
easy

Workout #7 : X-Train

flex day
OFF DAY

Workout #8 : Other

OC1 or surfski
Planned Time: 0:50:00
10E 20E technical 4 x 0:10 sec at P250-500 m on 2E 10E

Workout #9 : Other

OC6 distance + tempo
Planned Time: 1:45:00
20E 10 x 1D+1E 4 x (10@80% on 3E) 10-20E warm down