8 Week Xterra Plan

Author

Kyle Main

All plans by this Coach

Length

8 Weeks

Typical Week

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

Longest Workout

3000 m swim
1:15 hrs bike
1:10 hrs run

Plan Specs

triathlon xterra beginner intermediate

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Summary

8 week off-road triathlon plan focusing on Olympic distance events.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:38
Training Load By Week
Average Weekly Training Hours: 04:38
Average Weekly Breakdown

Kyle Main

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

Back to Plan Details

Sample Day 1

2200m
Swim

Warm up Set-
1 x 400 easy

Main Set-
6 x 100 free in zone 3 15 sec rest interval
1 x 400 free pull- pull buoy steady
6 x 100 free in zone 3 15 sec rest interval

Warm down Set-
1 x 200 easy choice

Sample Day 2

1:00:00
MTB Bike

1 hour cycle off-road on flat terrain, comfortable

Sample Day 4

1:00:00
Bike (indoors)

5 min easy warm up in zone 1.
4 x 2 min in zone 3, 2 min recovery between
4 min steady in zone 2
4 x 1 min in zone 4, 2 min recovery between
4 min steady in zone 2
4 x 2 min in zone 3, 2 min recovery between
5 min easy warm down

Sample Day 5

0:20:00
Stretch & foam roll

20 min stretch & foam roll

Sample Day 6

1800m
Swim (open-water)

1.8km open water swim as 800 steady then 1000 building.
Practise entry, sighting & exit.

Sample Day 6

4.97mi
Run

8km aerobic run off-road. Stay in zone 2.

Sample Day 7

2:00:00
MTB Bike

2 hour cycle on technical terrain, in zones 1-3.

8 Week Xterra Plan

$38.00 - Buy Now