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Xterra - Advanced Championship Training Plan


Lynda Wallenfels

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4 (3)


12 Weeks

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 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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:52:00 01:00:00
Strength x3
01:17:00 00:30:00
Bike x2
01:49:00 01:30:00
Run x2
01:45:00 01:15:00
Other x1
00:29:00 00:30:00
Brick x1
01:49:00 02:30:00
MTB x1
01:50:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
02:52:00 01:00:00
01:17:00 00:30:00
01:49:00 01:30:00
01:45:00 01:15:00
00:29:00 00:30:00
01:49:00 02:30:00
01:50:00 02:30:00

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 website and give our LW Coaching mountain bike training plan finder App a try to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See or contact

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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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