Browse More Plans

Xterra Long Course Off-Road Triathlon | 80/20 Polarised Level 2 Int/Adv | Power & HR (SW) | Stryd |

Browse More Plans

Xterra Long Course Off-Road Triathlon | 80/20 Polarised Level 2 Int/Adv | Power & HR (SW) | Stryd |

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your Xterra Long Course Off-Road Triathlon 12 Week Race Plan for Intermediate and Advanced Athletes

Welcome to your training plan!

Xterra Long course is 2km of open water swimming, 60-70km off-road riding, and 20-22km of trail running.

This plan is 12 weeks with a general phase of 3 weeks, a specific phase of 7 weeks & 2 week taper. This plan is ideal for competitive athletes with a goal of achieving a PB at their Xterra race.

Polarised training is a model which means you will spend 80% of your time training at a moderate intensity & 20% at a high intensity. Polarised training plans generally outperform other training methods & help prevent injury.

In the specific phase, the weekend swim & bike or bike & run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Xterra racing.

On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day. There is an optional Sprint or Olympic distance off-road practice race or race simulation in week 9.

In the general phase there are sessions in HR Zone 3 & above to develop speed, muscular endurance & aerobic capacity.

Good luck with your training and triathlon event!


You should be able to swim, run & cycle comfortably for 60 minutes & complete at least 6 hours of aerobic exercise over seven days.

The weekly training load starts at 10.56 hours in week 1 and peaks at 13.25 hours in week 10.

What do you get in the plan:
- 12 weeks of swim, bike, run and S&C sessions (HR Swim & Power Bike/Run)
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include RPE and Power based profiles that you can download and use with your indoor trainer (Zwift, Garmin, etc)
- The Run session have RPE & Power rFTPw structured session for download to Garmin, Stryd etc
- Bike and Run sessions are indoor, road and trail.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain in the mountains near the Half Iron Marbella event where I coach & run Triathlon training camps all year round (ChiliTri). Karen is an 8020 Endurance & IRONMAN® Certified Coach, 8020 Endurance Coach and British Triathlon Federation Level 3 Coach. I also work as a coach Educator & Assessor for the British Triathlon Federation helping to develop the helping to develop the next generation of triathlon coaches in the UK.

Karen is also a Qualified Personal Trainer specialising in endurance athletes.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and triathlon event!

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Read what other Athletes a saying about my plans


My Website Link


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
00:42:00 01:02:00
Other x3
00:33:00 00:17:00
Bike x3
04:40:00 03:00:00
Run x3
03:09:00 02:00:00
Day Off x1
—— ——
Strength x1
00:31:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Swim
00:42:00 01:02:00
Other
00:33:00 00:17:00
Bike
04:40:00 03:00:00
Run
03:09:00 02:00:00
Day Off
—— ——
Strength
00:31:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances & levels of athlete. Plans include email access to your coach & resources including demonstration videos & nutrition advice.
Female Coach.


  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$39.99 - Buy Now