Novice Xterra LITE Triathlon Base Program - 10 weeks

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Novice Xterra LITE Triathlon Base Program - 10 weeks


Multi Sport Coaching

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10 Weeks

Typical Week

2 Other, 2 Run, 2 Bike, 3 Swim, 1 Day Off, 1 Brick, 1 Strength

Longest Workout

0:45 hrs swim
2:15 hrs bike
1:20 hrs run

Plan Specs

triathlon xterra beginner hr based base period

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Includes Structured Workouts

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This Training Program is aimed at the Novice Xterra LITE Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 6 hours and 05 minutes in the 1st training week to a maximum of 8 hours and 15 minutes in 8th training week.
After completing the initial test week, capture your data on our website: is a free service.

After completing the re-test week, capture your data on our website: training zones will be adjusted.
This is also a free service.

Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:06
Training Load By Week
Average Weekly Training Hours: 07:06
Average Weekly Breakdown

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

Run Test - MAF

Download the attached PDF document for instructions on how to complete this test.

Sample Day 2

Bike Endurance

10 mins Z1

45 mins MAF

5 mins Z1

Sample Day 3

Bike Test - 20 min FTP

Download the PDF attached

20 mins easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 mins easy spin

5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)

15 mins easy spin

Sample Day 4

Medium Run

10 mins Z1

15 mins MAF

5 mins Z1

Sample Day 5

Swim: CSS Test

Download attached PDF
WU: (Warm Up)

200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 6

Bike Endurance

90 mins MAF

Sample Day 8

Swim Drills and Kicking

200m swim
200m pullbouy

7 x 100m (25m kick no board, 50m Catch Up drill, 25m swim)

150m easy swim

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