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Intermediate 16-Wk Xterra Long-Course Triathlon Training Plan

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Intermediate 16-Wk Xterra Long-Course Triathlon Training Plan


Ryan Eckert, MS, CSCS

All plans by this Coach


16 Weeks

Plan Description


This is an intermediate training plan for an athlete interested in completing an Xterra long-course triathlon (standard distance of ~1500m swim, ~25-30k bike, ~10-13k run) or a similar distance off-road triathlon. This training plan is geared towards the individual that has completed at least one or two Xterra long-course triathlons and is interested in setting a personal best or being more competitive within their age group in an Xterra long-course race. This training plan is prescribed and individualized based on pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, mountain bike, and run. This training plan includes a mixture of pool swimming and open water swimming, as well as road cycling, mountain biking, road running, trail running, and resistance training performed in a gym. An athlete should have a basic level of fitness and at least 6-12 months of triathlon experience in which they trained specifically for either on-road or off-road triathlon. If the athlete is looking to improve their specific swim mechanics or their specific mountain biking and/or run skills, it is recommended that they also seek out personal and individual coaching from a sport-specific coach.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours estimated and are not the exact duration you will likely end up swimming in each session. The swim hours are estimated based on the yards/meters of each individual swim session.

This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting swim, bike, and run pace/heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-wetsuit (if swimming in colder open water venues during training or racing)

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-road bike (not required as road rides can be done on a mountain bike as well)
-mountain bike
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes (ideal to have a pair to wear on the road and a pair to wear while on the trails)
-proper run clothing and attire
-heart rate monitor

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:15:00 01:30:00
Swim x3
01:58:00 01:00:00
MTB x2
02:36:00 02:30:00
Bike x1
00:38:00 00:59:00
Strength x1
00:39:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:15:00 01:30:00
01:58:00 01:00:00
02:36:00 02:30:00
00:38:00 00:59:00
00:39:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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