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4 Week Off-road Triathlon Plan

Author

Kyle Main

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

triathlon xterra beginner intermediate

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Plan Description

4 week plan focusing on Olympic distance



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4,400m 2,600m
2:03 hrs 2:00 hrs
0:15 hrs 1:00 hrs
0:40 hrs 0:20 hrs
0:53 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4,400m 2,600m
2:03 hrs 2:00 hrs
0:15 hrs 1:00 hrs
0:40 hrs 0:20 hrs
0:53 hrs 0:40 hrs
—— ——

Training Load By Week


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

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.

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