SportPlan
Sprint orienteering training plan — advanced
Orienteering · sprint orienteering
A 8-week sprint orienteering training plan at advanced level — designed around 6 hours per week across 5 days. Polarised intensity distribution: most volume at easy aerobic effort, two quality sessions, one long session.
This is the representative template. The real SportPlan plan rebuilds every day from your Garmin and Strava data — HRV trend, Training Status, recovery, race calendar. The structure stays the same; the adaptation day-to-day is what changes.
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Preparation length
8 weeks
Hours per week
6 h
Days per week
5
Quality sessions / week
2
Total time
6h
Sessions
5
Quality sessions
2
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
55 min
Target zones
Z5 intervals (95–100% MaxHR)
Why today
VO2max stimulus. Recruits the highest aerobic gear. Most beneficial when paired with threshold work.
Session details
Warm-up 15 min. 6×90 sec uphill hard with 90s recovery jog back down. 10 min cool-down.
Wed
89 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace, plus 4×100m strides at race pace in the final third with full recovery between.
Thu
55 min
Target zones
Z4 threshold on rolling terrain
Why today
Lactate clearance. Raises the pace you can sustain for an hour. Foundation of half/marathon performance.
Session details
Warm-up 15 min. 20–30 min sustained effort on rolling terrain. Aim for steady breathing on climbs, controlled on descents.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
72 min
Target zones
Z2 with rolling terrain
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Long run on similar terrain to your goal race. Hike steep climbs, run rolling. Practice fueling every 30 min.
Sun
89 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace, plus 4×100m strides at race pace in the final third with full recovery between.
Polarised intensity distribution: roughly 75–80% of weekly volume at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This split is the most-supported intensity distribution in the published endurance-training literature.
Quality sessions placed Tuesday and Thursday with full recovery between. Long session on Saturday (running / cycling) or Sunday brick (triathlon). Rest day Monday or Friday depending on your days-per-week.
Each session in the engine comes with a one-line 'why today' explanation. In the real adaptive plan, that rationale is anchored to your HRV, Training Status, and recent load — not the static template you see in this sample.
Connect Garmin or Strava, complete a 60-second onboarding, and your real plan rebuilds every day from your actual data. See your first week before you pay. €9.99/month, cancel anytime.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026