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Novice Xterra LITE Triathlon Base Training Plan (V3.11) - 10 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This Training Plan is aimed at the Novice Xterra Lite Distance offroad triathlete who wants to wants to build a good aerobic base before the Pre-Season phase of the training year.

Half IM Triathlon Distance = 500m Swim, 15km Mountain Bike, 5km Trail Run

The training starts at 6 hours and 5 minutes a week and builds to a maximum of 8 hours and 15 minutes per week.

The Bike sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
The Run sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.


What can you expect?
This plan is 10 weeks long:
Week 1: Test Week
Weeks 2 to 9: Base Training
Week 10: Re-test Week


Requirements for this plan:
For the Swim Test - 25m or 50m swimming pool
For the Bike Test - an indoor trainer or Wattbike
For the Run Test - access to a 5km running route


##Must have a heart rate monitor for Bike and Run sessions.


If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:13 hrs 0:45 hrs
Run x2
1:39 hrs 1:20 hrs
Bike x2
3:11 hrs 2:15 hrs
Brick x1
1:06 hrs 1:30 hrs
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:13 hrs 0:45 hrs
Run
1:39 hrs 1:20 hrs
Bike
3:11 hrs 2:15 hrs
Brick
1:06 hrs 1:30 hrs
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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