Winter Xterra Base Plan 12 weeks Northern Hemisphere

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

Written by Peter Naegeli from Switzerland; Successfull athlete with three consecutive Xterra European Tour wins in his Agegroup, multiple ITU Crosstriathlon World and European Champion with a Master in Physical Education and many years of experience as swimming and triathlon coach. TrainingPeaks Level2 certified and Ironman certified Coach. This plan can help you build a nice base for spring when the weather conditions get complicated here in the northern hemisphere...keeps you highly motivated and can be an inspiration for the next few weeks. it includes some XC skating and Ski Mountaineering as well as Computrainer workouts.

Sample Day 1
0:45:00
5.24mi
fartlek 8k

Sample Day 2
1:00:00
2250m
1-1

warmup 400 (50 breaststroke, 50 backstroke)
10 x 25 or 5 x 50 pullbuoy ca. 10" rest: evens progressive
odds easy
mainset: 12 x 50 free, ca 20 rest. as 4 x 3 easy, moderate, fast
6 x 50 drills: catch up, fist, 2l 2r x 2
4 x 100 progressive from 70% to 90%
2 x 100 25 waterpolo/75 free
100 easy

Sample Day 3
0:45:00
Plank and Squats

Sample Day 3
1:00:00
1 hour steady

steady ride at L2 - L3

Sample Day 4
0:50:00
5.59mi
fartlek 9k

fartlek, faster towards the end.

Sample Day 5
1:30:00
6.21mi
Ski with skins or XC Skating

night life: if possible , up the mountain with Petzl and Skimo with skins...otherwise XC skating

Sample Day 6
1:00:00
2200m
1-2

400 warmup
3 x 4x 25 one arm l/r
1. high elbow!
2.focus on traction
3. focus on push thru
6 x 200 20" rest as
50 one arm (25/25) 150 swim
3 x 100 as
evens pullbuoy
odds 50 waterpolo/50 doggy paddle
warmdown ca 100

peter naegeli
|
kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel and Fribourg as well that you may join.
My philosophy is definitely towards quality instead of quantity.

And I love to motivate and share my experience.

Get in touch with me to learn more. English, German and French speaking.