Establish Fitness Level | Adventure Racing Sprint

(2-6 hours average completion time)

Below are some guidelines to help you establish your fitness level for EnduranceOnline Training programs. Remember that these are general guidelines designed to help you determine the most efficient starting place for your training. You do not currently have to be proficient at every discipline to use these schedules.

If you fall in between skill levels, look at the sample schedules for both levels in question. Match yourself to a level in which the first week of training most closely fits, or is slightly less than what you are currently doing. It’s also important to consider your time commitment to training for your race and your goals for the race. For example: if the first week of the beginner schedule seems very easy, then consider purchasing the next level. However, if the intermediate schedule seems a little too much of a time commitment and your goals are to have fun and finish the event, then choose the easier level.

It’s also important to note that the peak training weeks for each schedule set will be approximately a 25-40% greater work load (hours per week) than what the sample first week shows. The motive is to ease you safely into your program. Take your training time into consideration when choosing your fitness level.

Current training schedule

Beginner – You train 4-5 days per week. Your sessions last between :30 minutes and 2 hours—sometimes more. Some weeks are consistent, and some are not. You have been an endurance athlete for at least several months and have dabbled in one or several different sports. You may or may not have experience with adventure racing. Your main goals are to be able to complete the event and have fun. You are either relatively new to endurance sports and/or you have a very tight schedule and minimal time to spend training.

Intermediate – You train 5-7 days per week. Your sessions vary in length but generally last between :30 minutes and 4 hours—sometimes more, sometimes less. Your training is fairly consistent though you do miss workouts now and then. You have been an endurance athlete for at least a year and have dabbled in one or several different sports. You may or may not have experience with adventure racing but would like to take your training and racing to the next level.

Advanced – You train 6-7 days per week consistently. Your sessions vary in length but generally last between :30 minutes and 6 hours—sometimes more, sometimes less. Your training is consistent though you do miss workouts now and then. You have been an endurance athlete for over a year and have competed in one or several different sports. You may or may not have experience with adventure racing but take your training very seriously and would like to take your training and racing to the next level.

Skill level - cycling

Beginner – Minimal cycling experience required. No mountain biking experience is required.

Intermediate – Cycling experience is required. No mountain biking experience is required.

Advanced – Cycling experience is required. Some mountain biking experience is recommended.

Skill level - paddling/kayaking/water sports

Beginner – No experience is required.

Intermediate - No experience is required.

Advanced - No experience is required.

Skill level – hiking/running or trail running

Beginner - You need to feel comfortable running, hiking, and/or run/hiking for :30 minutes. No trail experience required.

Intermediate – You need to feel comfortable running, hiking, and/or run/hiking :50 minutes. No trail experience required.

Advanced – You need to feel comfortable running, hiking, and/or run/hiking 1:10 hours. No trail experience required.

Race history

Beginner – You may or may not have done an adventure race.

Intermediate – You may or may not have done an adventure race.

Advanced – You may or may not have done an adventure race.

Note: There is no pre-requisite to having raced in this sport before embarking on these training schedules. The schedule level generally references to your current fitness level rather than your experience level.