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XTERRA TRIATHLON: 7-week Race Prep Phase (Phase 3 of 4) v2.0 - Reusable


Cody Waite, Sessions:6 Sport Performance

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7 Weeks

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Plan Description

7-Week Race Prep Phase Plan for XTERRA Triathlon - Re-Usable


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


The Race Prep Phase is phase 3 of your training program, emphasizing race specific training including high-intensity intervals, running off the bike, and aerobic and strength maintenance.

This is my 7 week plan to build your XTERRA racing fitness designed to set you up for your "A" race. This program is designed to follow our 9-week Base program, but you can easily jump into this program if you have a couple months base training under your belt. Following this plan you can implement your own taper/race schedule or follow our Race Phase plan (Phase 4) available in Training Peaks Store. As a minimum prerequisite prior to beginning this plan you should be able to swim 2500 yard workouts in the pool, ride for 3+ hours on the bike and run a 75 minute long run.


RACE PREP PHASE: 7 weeks, designed for the intermediate to advanced XTERRA athlete ramping up their swim-bike-run fitness for their upcoming goal event(s). The training sessions incorporate a Vo2 max and Threshold training emphasis while maintaining the strength & endurance from the base phase, and including easy recovery sessions to allow for adequate rest and absorption of training intensity.

Within the 7 weeks of training, you will include quality race preparation workouts such as high intensity interval sessions, open water swim options, runs off the bike (bricks), and some moderate length sessions to maintain your aerobic endurance.

Upon completion of this plan you will be ready for my XTERRA Race Phase 4 plan that takes you through a short taper/recovery block leading into your goal events. You can also find our Phase 3 & 4 "combo" plan in the Training Peaks Store that combines these tow phases into one plan.

Plan Details:

  • Ability Level: Intermediate to Advanced (adjustable by overall volume & intensity)

  • Number of Weeks: 9

  • Training Days per Week: 5-7 (written for 7 days, but can be consolidated to as few as 5)

  • Training Hours per Week: 8-15+ (adjustable depending on your preference of aerobic volume)

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

Other Plans in this Series:


Email Cody directly with questions now or as you go:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:04 hrs 1:45 hrs
Swim x3
2:51 hrs 1:00 hrs
Bike x3
5:04 hrs 4:00 hrs
Strength x1
0:51 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:04 hrs 1:45 hrs
2:51 hrs 1:00 hrs
5:04 hrs 4:00 hrs
0:51 hrs 1:00 hrs

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.

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