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Tri-Adventure 8 Week Winter Training Plan

Week 1: Fitness and Navigation Skills

  • Trail run.  10 minute warm up. 3 sets of 7 minutes with heart rate at 160 beats per minute.  2 minute recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 5 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Mountain bike orienteering.  As above but on a bike!

Week 2: Fitness and Navigation Skills

  • Trail run.  10 minute warm up. 3 sets of 8 minutes with heart rate at 160 beats per minute.  2 minute recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 6 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Mountain bike orienteering.  As above but this should last for 70 minutes.

 

Week 3: Fitness and Navigation Skills

  • Trail run.  10 minute warm up. 3 sets of 9 minutes with heart rate at 160 beats per minute.  2 minute recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 7 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Mountain bike orienteering.  As above but this should last for 80 minutes.

Week 4: Fitness and Navigation Skills

  • Trail run.  10 minute warm up. 3 sets of 10 minutes with heart rate at 160 beats per minute.  2 minute recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 8 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Mountain bike orienteering.  As above but this should last for 90 minutes.

 

Week 5:  Speed and Race Preparation.

  • Trail run.  10 minute warm up. 7 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 5 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 90 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 6:  Speed and Race Preparation

  • Trail run.  10 minute warm up. 8 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 6 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 100 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 7: Speed and Race Preparation

  • Trail run.  10 minute warm up. 9 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 7 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 110 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 8: Speed and Race Preparation

  • Trail run.  10 minute warm up. 10 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.
  • Mountain/ road/ spinning bike or turbo. 10 minute warm up and 8 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.
  • Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 2 hours on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.
  • Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.
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One Response to Tri-Adventure 8 Week Winter Training Plan

  1. Nicki Adams says:

    We took your idea of marking up some CPs and navigating to them in Swinley Forest today. What an awesome way to liven up a trail run – thanks Jonny, I’m going to do that more often!