4-Week Mixed Fitness Competition Prep
YAOYAO NUMBER ONE — Mixed Doubles Mass Category
Phase 1 — Week 1
BASE PHASE
Focus: Aerobic base building, movement pattern learning, baseline strength
Key Sessions (7 days):
Baseline fitness testing → Rowing/Sled technique → Upper body strength → Easy aerobic → Intro circuit → Long aerobic base → Active recovery
Key Metrics: Establish HR zones, test 500m row / 200m push / 1min squat max
Achilles Protocol: Low-impact transition — bike → walk/run intervals
Phase 2 — Week 2
PACE PHASE
Focus: Race pace introduction, station volume increase, plyometrics entry
Key Sessions (7 days):
Interval running (6×400m Zone 3-4) → 5-station circuit (4 rounds) → Station-mirroring strength → Long run & core maintenance
New Elements: Kettlebell swings, box jumps, sled push/pull at moderate weight
Intensity: RPE 6-7, race pace familiarization
Phase 3 — Week 3
BUILD PHASE
Focus: Peak intensity, maximum specific work capacity, half-race simulation
Key Sessions (7 days):
High-intensity intervals (8×400m Zone 4) → Full race simulation (Module A+B) → Compromised running → Long run & weak-link running
Peak Week: Highest volume and intensity of the entire program
Race Simulation: Half-distance modules with full station circuit
Phase 4 — Week 4
PEAK & RACE
Focus: Taper, race preparation, execution
Days 22-26: Progressive volume reduction, technique polish, activation sessions
Day 27: 🏆 RACE DAY — Mixed Doubles Mass Category
Day 28: Active recovery & debrief
Taper Strategy: Reduce volume 40-60%, maintain intensity stimulus, prioritize recovery and carb loading
RACE FORMAT
Mixed Doubles Mass Category
Each Module: 800m Run + Team Station (partners alternate)
Module A: 800m Run → 1000m Row → 50m Sled Push (150kg)
Module B: 800m Run → 50m Sled Pull (106kg) → 80m Burpee Broad Jump
Module C: 800m Run → 2000m Air Bike → 100m Sandbag Lunge (20kg)
Module D: 800m Run → 1000m Ski Erg → 60× Sandbag Bar Flip (20kg, 1.2m)
Total: 3200m Running + Full Station Circuit (4 Modules)
READINESS SCORE
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HRV
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TRAINING PHOTOS
📸 Tap to upload training photos (multi-select)
MORNING CHECK-IN
3
3
0
PRE-WORKOUT REPORT
5
POST-WORKOUT REPORT
5
DAILY NUTRITION TARGET
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DAILY SUPPLEMENT PROTOCOL