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XTERRA TRIATHLON: 6-week Base Prep (Phase 1 of 4), v2.0 - Reusable

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XTERRA TRIATHLON: 6-week Base Prep (Phase 1 of 4), v2.0 - Reusable


Cody Waite, Sessions:6 Sport Performance

All plans by this Coach


6 Weeks

Plan Description

6-Week Base Prep Plan for XTERRA Triathlon - Re-Usable


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance


The Base Prep is phase 1 of your training program, emphasizing improvements in technique, general strength, and the beginnings of aerobic base building. Your best race season STARTS HERE!

My 6-week XTERRA Base Prep Plan is started you off on the right track for laying the foundation of your annual training program. This plan is intended to take place in the "off-season" after you've completed your last race of your previous season and ready to get started with your new season of training. With improved technique, strength and a basic aerobic foundation you will be ready to tackle my phase 2: XTERRA Base Plan.


BASE PREP PHASE: 6 weeks, designed for XTERRA athletes of all ability levels getting started in their "off-season" training. Detailed workouts are included for swim, bike, run and weight training (runs/rides can be done either/or road or trail). Workouts are progressive in all four training modalities. Weekly hours range from 6-10+ hours with room for adjustments for more or fewer hours to fit your needs.

This plan is written as 6 weeks of training, however you can easily extend this plan for more weeks of transitional training before embarking on your more concentrated base training phase as desired. I would highly recommend this to any newer endurance athlete and/or anyone that has more time (more weeks) before their next "A" race of the upcoming season.

Upon completion of this plan you will be ready for my more demanding Phase 2: XTERRA Base plan that builds off this XTERRA Base Prep Plan, or you can jump into your own base building program.

Plan Details:

  • Ability Level: Beginner to Advanced (adjustable by overall volume)

  • Number of Weeks: 6+ (you can increase the number weeks for more strength/technique work as desired)

  • Training Days per Week: 7 (can be adjusted to less)

  • Training Hours per Week: 6-10+ (depending on your preference of riding/aerobic volume)

  • Equipment Needed: pool & gym membership or strength equipment at home, HRM, power meter preferred

  • INCLUDES: detailed strength training program; detailed swim, bike and run technique drills.

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Email Cody directly with questions now or as you go:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
03:00:00 01:00:00
Swim x3
02:00:00 01:00:00
Run x2
01:52:00 01:15:00
Bike x2
03:22:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
03:00:00 01:00:00
02:00:00 01:00:00
01:52:00 01:15:00
03:22:00 03:00:00

Training Load By Week

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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