Xterra Long Course Off-Road Triathlon | 80/20 Polarised Level 2 Int/Adv | HR RPE | Coach Support
Xterra Long Course Off-Road Triathlon | 80/20 Polarised Level 2 Int/Adv | HR RPE | Coach Support
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Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Xterra Long Course Off-Road Triathlon 12 Week Race Plan for Intermediate and Advanced Athletes
Welcome to your training plan!
Xterra Long course is 2km of open water swimming, 60-70km off-road riding, and 20-22km of trail running.
This plan is 12 weeks with a general phase of 3 weeks, a specific phase of 7 weeks & 2 week taper. This plan is ideal for competitive athletes with a goal of achieving a PB at their Xterra race.
Polarised training is a model which means you will spend 80% of your time training at a moderate intensity & 20% at a high intensity. Polarised training plans generally outperform other training methods & help prevent injury.
In the specific phase, the weekend swim & bike or bike & run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Xterra racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day. There is an optional Sprint or Olympic distance off-road practice race or race simulation in week 9.
In the general phase there are sessions in HR Zone 3 & above to develop speed, muscular endurance & aerobic capacity.
Good luck with your training and triathlon event!
You should be able to swim, run & cycle comfortably for 60 minutes & complete at least 6 hours of aerobic exercise over seven days.
The weekly training load starts at 10.56 hours in week 1 and peaks at 13.25 hours in week 10.
What do you get in the plan:
- 12 weeks of swim, bike, run and S&C sessions
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include RPE and HR based profiles that you can download and use with your indoor trainer (Zwift, Garmin, etc)
- The Run session have RPE & HR structured session for download to Garmin, Stryd etc
- Bike and Run sessions are indoor, road and trail.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain in the mountains near the Half Iron Marbella event where I coach & run Triathlon training camps all year round (ChiliTri). Karen is an 8020 Endurance & IRONMAN® Certified Coach, 8020 Endurance Coach and British Triathlon Federation Level 3 Coach. I also work as a coach Educator & Assessor for the British Triathlon Federation helping to develop the helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and triathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
00:42:00 | 01:02:00 |
|
Other
x3
|
00:33:00 | 00:17:00 |
|
Bike
x3
|
04:40:00 | 03:00:00 |
|
Run
x3
|
03:04:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:31:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:42:00 | 01:02:00 | |
|
|
00:33:00 | 00:17:00 | |
|
|
04:40:00 | 03:00:00 | |
|
|
03:04:00 | 02:00:00 | |
|
|
—— | —— | |
|
|
00:31:00 | 01:00:00 |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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