12 Week Intermediate XTERRA Triathlon Training Program
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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.
Still have questions about this plan?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 | |
|---|---|---|---|
|
|
6,142m | 3,109m | |
|
|
2:50 hrs | 1:45 hrs | |
|
|
—— | —— | |
|
|
3:24 hrs | 3:30 hrs | |
|
|
1:35 hrs | 1:00 hrs | |
|
|
2:55 hrs | 3:30 hrs |
Training Load By Week
