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Xterra Off Road Plan, 10 weeks, Intermediate by HR


Mike Ricci, USA Triathlon Elite Coach

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10 Weeks

Plan Specs

triathlon xterra

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Plan Description

Xterra Off Road

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 10 Weeks
Time: 90 hours

This program should be used for an athlete whose goal is to race an Xterra Triathlon and has a good fitness in the past 8-12 weeks. Most of the weeks are around 6-8 hours with some lower volumes thrown in there in the beginning. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 10 weeks out from your Xterra and builds up from there. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: and check out our website at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:22 hrs 1:45 hrs
1:50 hrs 1:20 hrs
3:18 hrs 3:30 hrs
—— ——
1:27 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:22 hrs 1:45 hrs
1:50 hrs 1:20 hrs
3:18 hrs 3:30 hrs
—— ——
1:27 hrs 3:00 hrs

Training Load By Week

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.

Sample Day 1

30" Hills

15' warm up and then 12x30" hills - very hard effort - walk/jog to bottom for recovery.

Sample Day 1

Long Continuous

WU: 400 swim/ 100 drill easy

MS: 5x (400 tempo / 100 drill, so 500 total)

Sample Day 2


25' Z1, 25' Z2, 25' Z3

Sample Day 2


MT Bike Ride:

BT: Warm-up well. Then ride 60 to 75 minutes non-stop in the heart rate 3 zone on a mostly flat course. Use something like Betasso. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 3

Speed - 8x100 on 1:00 rest

400 warm-up
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice
1.) 75ez – 25 fast
2.) 50ez – 50 fast
3.) 25ez – 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
200 warm down

Sample Day 4


Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core x 2 sets.

Sample Day 5

Muscular Endurance

Start out easy (low Z2) and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.

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