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12 Week Intermediate XTERRA Triathlon Training Program

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12 Week Intermediate XTERRA Triathlon Training Program


Sara Crawford

All plans by this Coach


12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
6,142m 3,109m
Run x3
02:50:00 01:45:00
Day Off x2
—— ——
Bike x2
03:25:00 03:30:00
Strength x2
01:35:00 01:00:00
MTB x2
02:55:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
6,142m 3,109m
02:50:00 01:45:00
Day Off
—— ——
03:25:00 03:30:00
01:35:00 01:00:00
02:55:00 03:30:00

Training Load By Week

This plan works best with the following fitness 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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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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