Intermediate Xterra Triathlon Plan - 9 hours Max (V3.11) - 11 weeks
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Plan Description
This Training Plan is aimed at the Intermediate Xterra offroad triathlete who wants to prepare to compete in an Xterra Standard Distance triathlon.
5150 Triathlon Distance = 1.5km Swim, 30km Mountain Bike, 11km Trail Run
The training starts at 7 hours and 46 minutes a week and builds to a maximum of 9 hours and 18 minutes per week.
The Bike sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
The Run sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Included with this plan are sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 11 weeks long:
Week 1: Test Week
Weeks 2 to 10: Build and Peak Training
Week 11: Race Week
Assumptions of this Training Plan -
You already have already completed at least 10 weeks of base training.
Requirements for this plan:
For the Swim Test - 25m or 50m swimming pool
For the Bike Test - an indoor trainer or Wattbike
For the Run Test - access to a 5km running route
##Must have a heart rate monitor for Bike and Run sessions.
If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
2:40 hrs | 1:30 hrs |
|
Swim
x3
|
1:21 hrs | 0:45 hrs |
|
Run
x3
|
2:08 hrs | 1:06 hrs |
|
Brick
x1
|
1:32 hrs | 2:05 hrs |
|
Strength
x1
|
0:16 hrs | 0:20 hrs |
|
Other
x1
|
0:15 hrs | 0:20 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:40 hrs | 1:30 hrs | |
|
|
1:21 hrs | 0:45 hrs | |
|
|
2:08 hrs | 1:06 hrs | |
|
|
1:32 hrs | 2:05 hrs | |
|
|
0:16 hrs | 0:20 hrs | |
|
|
0:15 hrs | 0:20 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
