XTERRA Sprint Advanced 12 week plan By Coach Brad Haag

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:35

This plan is designed for a intermediate to advanced triathlete looking to do a Sprint XTERRA Triathlon. The plan has between 6-9 hours of total training a week, focusing on quality not quantity in workouts. If you have any questions about the plan, please contact me at bradleyhaag3@gmail.com

Sample Day 1
0:45:00
Run “LT Test”

Warm-up run aerobically for 10-15 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 20 minutes. Your legs will have a burn, and you will be breathing hard. If your legs get rubbery, you start to slow down, or your running form starts to break down, you are going too hard. Record your average heart rate or speed for the final 10 minutes of the 20 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or speed in your logs, and use it to calculate your heart rate or speed training zones. If it is too hard for you to hold this effort for 20 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Sample Day 1
0:30:00
Recovery

Easy swim, focus on form. Break it up every 200 or so with a breast or back stroke.

Sample Day 2
0:45:00
Recovery

Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.

Sample Day 3
0:34:59
1554m
Swim Test "1000 TT"

Warm up: Start slow and gradually build pace/effort.
100 swim, 100 drill , 100 swim, 100 kick.
Main Set: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
Cooldown: 300 easy pace/effort swim

Sample Day 4
0:40:00
Bike LT Test”

Warm-up bike aerobically for 10-20 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 30 minutes. Your legs will have a burn, and you will be breathing hard. Attempt to achieve a pedaling cadence of 80-90rpm. If your legs get rubbery, you start to slow down, or your cadence starts to slow down, you are going too hard. Record your average heart rate or power for the final 20 minutes of the 30 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or power in your logs, and use it to calculate your heart rate or power training zones. If it is too hard for you to hold this effort for 30 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Sample Day 7
0:30:00
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 14
0:30:00
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.