Xterra Plan

Average Weekly Training Hours 14:08
Training Load By Week
Average Weekly Training Hours 14:08
Training Load By Week

4 week Xterra plan designed for the intermediate athlete. 3 weeks build 1 week recovery.

Sample Day 1
1:00:00
3000m
Swim

Warm up Set (400m)
1 x 400 easy fins

Drill Set (600m)
8 x 75 as 25 kick, 25 drill, 25 swim fins & snorkel

Main Set (1500m)
2 x 300 free 65% 45 sec rest interval
1 x 100 kick
2 x 200 free 75% 30 sec rest interval
1 x 100 kick
2 x 100 free 85% 15 sec rest interval'
1 x 100 kick

Warm down Set (300m)
1 x 300 free/back easy

Sample Day 1
2:00:00
80TSS
Bike

Keep this cycle steady

Sample Day 2
1:00:00
90TSS
Run

Step-ups
20 min warm up building to zone 3 heart rate. Hold for 15 minutes. Then step-up to zone 4-5a heart rate for 5 minutes
15 min easy warm down

Sample Day 3
1:05:00
3200m
65TSS
Swim

Warm up Set- 1 x 200 easy 1 x 200 kick 1 x 50 drill 1 x 50 scull 1 x 100 pull, Main Set- 8 x 75 free 1 x 400 pull 4 x 75 free as 25 hard 25 easy 25 hard 1 x 300 pull 1 x 100 kick, Sprint Set- 20 x 25 sprints hypoxic @ 35 sec, Warm down Set- 1 x 400 easy pull

Sample Day 3
1:30:00
128TSS
Bike

Hill Cruise Intervals
20 min spin warm up
Off road, climb a steep 3-5 minute hill 5 times at CP12 about 20 minutes of climbing total. 60+ rpm.
20 min easy warm down

Sample Day 4
1:10:00
65TSS
Run

Work your hard intervals while keeping a good posture with relaxed shoulders

Sample Day 5
1:05:00
3000m
77TSS
Swim

Warm up Set- 1 x 200 easy 4 x 25 drill @ 35 sec 1 x 200 kick fins 4 x 25 free hard @ 35 sec 1 x 200 pull 4 x 25 free hard @ 35 sec, Main Set- 20 x 50 pull- pull buoy & paddles @ 55 sec 10 x 50 free as 25 hard 25 easy @ 1:00 1 x 100 kick, Sprint Set- 12 x 25 sprints paddles hypoxic, Warm down Set- 1 x 200 easy

Kyle Main
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Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing