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Xterra - Advanced Championship Training Plan

Author

Lynda Wallenfels

All plans by this Coach
4 (3)

Length

12 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.

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Plan Description

This twelve week training plan is an intensive and challenging plan that assumes you have a serious commitment to racing and have age group podium goals at a Championship level Xterra event.

To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan.

During most weeks on the plan you will be swimming, cycling, running, core training and stretching 3-4 times per week. Swimming workouts are paced by time, running by heart rate and cycling is paced either by heart rate or power out-put (watts). Weekly training hours vary from a low of 7:45 on a recovery week to a high of 15 hours in week seven of the plan.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx4
2:52 hrs 1:00 hrs
Strengthx3
1:17 hrs 0:30 hrs
Bikex2
1:48 hrs 1:30 hrs
Runx2
1:45 hrs 1:15 hrs
Otherx1
0:29 hrs 0:30 hrs
Brickx1
1:48 hrs 2:30 hrs
MTBx1
1:50 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:52 hrs 1:00 hrs
Strength
1:17 hrs 0:30 hrs
Bike
1:48 hrs 1:30 hrs
Run
1:45 hrs 1:15 hrs
Other
0:29 hrs 0:30 hrs
Brick
1:48 hrs 2:30 hrs
MTB
1:50 hrs 2:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com