XTERRA Altifort Long Distance 22 weeks plan

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

Written by Peter Naegeli from Switzerland; Successfull athlete with three consecutive Xterra European Tour wins in his Agegroup, multiple ITU Crosstriathlon World and European Champion with a Master in Physical Education and many years of experience as swimming and triathlon coach. This plan should help you finish this long distance Crosstriathlon in a successful and rewarding way. On the way to Altifort, you may have to taper a little if you have planed other races like Xterra Garda, Switzerland or France. don't hesitate to contact me if you need help.

Sample Day 0
1:00:00
2250m
1-1

warmup 400 (50 BR, 50 BK)
10 x 25 ou 5 x 50 pullbuoy ca. 10" rest: evens progressive
odds easy
mainset: 12 x 50 free, ca 20 rest. as 4 x 3 easy, moderate, fast
6 x 50 drills: catch up, fist, 2l 2r x 2
4 x 100 progressiv 70% - 90%
2 x 100 25 waterpolo/75 free
100 easy

Sample Day 1
0:50:00
5.9mi
01.1

L2 run, easy pace 40 min + cool down

Sample Day 1
1:00:00
fitness class

pilates or general strength workout (TRX, press, weights)

Sample Day 2
6.21mi
optional: base building

50 minutes :On trail, no hills, heart rate in zone 1 only. nice and easy.

Sample Day 3
1:00:00
2200m
1-2

400 warmup
3 x 4x 25 one arm l/r
1. high elbow!
2. focus on traction
3. focus on push thru
6 x 200 20" rest as
50 one arm (25/25) 150 swim
3 x 100 as
evens pullbuoy
odd 50 waterpolo/50 doggy paddle
warmdown ca 100

Sample Day 6
2:30:00
31.07mi
up to you

longer bike ride steady state L 2-3

Sample Day 7
1:00:00
1-3

400 warmup 2 x 400 as 100 free/100 kick/100 drill/100 free 20" rest 9 x 100 pullbuoy @ 2' as 100 respi on 3 100 respi on 5 100 respi on 7 si tu n'arrives pas fais un ou 25 comme ca. 8 x 75 @ 2' inpairs 25 tarzan fast/50 easy pairs 25 fast/ 50 easy 200 very easy

peter naegeli
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kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel and Fribourg as well that you may join.
My philosophy is definitely towards quality instead of quantity.

And I love to motivate and share my experience.

Get in touch with me to learn more. English, German and French speaking.