Intermediate Xterra LITE Triathlon Program - 12 weeks (v3.2)

Author

Multi Sport Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

1 Bike, 2 Other, 2 Swim, 3 Run, 2 MTB, 1 Brick

Longest Workout

0:50 hrs swim
3:00 hrs bike
1:12 hrs run

Plan Specs

triathlon xterra intermediate advanced hr based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This training plan is designed for the Intermediate offroad sprint athlete who wants to successfully complete the event in their age group.

Training volume builds from 11 hours and 31 minutes to a maximum of 13 hours and 12 minutes.

The program includes:
An initial test week.
9 weeks build phase weeks
1 Taper week
1 Race week

After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/

Your training zones will be calculated and emailed to you.
This is a free service.

As the program is %THR (percentage of Threshold Heart Rate) based, you need to use 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:45
Training Load By Week
Average Weekly Training Hours: 10:45
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

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.

Back to Plan Details

Sample Day 1

1:15:00
69.7TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 2

0:35:00
1600m
Swim Form 1.10352

WU:
200m swim
200m kick
200m pullbouy

MS:
9 x 100m (50m Catch-up drill, 25m water polo drill, 25m swim)

LD:
100m easy backstroke

Sample Day 2

0:35:00
23.3TSS
Run Rec 1.1.035.03

WU:
5 mins Z1

MS:
25 mins Z2

LD:
5 mins Z1

Sample Day 3

1:30:00
46.7TSS
Bike Aer End 1.10900

WU:
30 mins Z1

MS:
50 mins Z1 on the flats, Z2 on the uphills

LD:
10 mins Z1

Sample Day 4

0:45:00
30TSS
Run Rec 1.1.045.03

WU:
5 mins Z1

MS:
35 mins Z2

LD:
5 mins Z1

Sample Day 5

0:45:00
2000m
Swim Test - 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

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 5

0:45:00
30TSS
Bike Recovery 2.11.045.03

WU:
5 mins Z1 @80-90rpm

MS:
35 mins Z2 @90-100rpm

LD:
5 mins Z1 @80-90rpm

Intermediate Xterra LITE Triathlon Program - 12 weeks (v3.2)

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