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12 Week Intermediate XTERRA Triathlon Training Program

Author

Sara Crawford

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Length

12 Weeks

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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

Prior to starting this plan: should be training regularly for previous 6 to 8 weeks (3 to 5 days per week)
comfortable doing a 60 min run (2 to 3 runs with some Zone 4 work in last 3 weeks)
comfortable doing a 2 hr bike (including hills and over-gear work)
swimming two times per week (minimum of 1500-2000 with some interval work)

Workouts are written with ranges of distance/time - calendar will show upper end of range.

Each week = 2-3 swims, 3-4 bikes, 3 runs, 2 strength

Recovery day/makeup day on Fridays for greatest flexibility. If unable to execute training earlier in the week, make that your recovery day and do the workouts on Friday.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
6,142m 3,109m
Run x3
2:50 hrs 1:45 hrs
Day Off x2
—— ——
Bike x2
3:24 hrs 3:30 hrs
Strength x2
1:35 hrs 1:00 hrs
MTB x2
2:55 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
6,142m 3,109m
Run
2:50 hrs 1:45 hrs
Day Off
—— ——
Bike
3:24 hrs 3:30 hrs
Strength
1:35 hrs 1:00 hrs
MTB
2:55 hrs 3:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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