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Off-Road Triathlon Finish Strong

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Off-Road Triathlon Finish Strong


Thelen Coaching

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12 Weeks

Plan Description

This is an intermediate level Xterra training plan, designed for the non-championship length races (usually 800m swim, 12-15m mountain bike and 5k-5m run.) This training plan will have you finishing your race feeling strong and wanting more of the fun of off road triathlons. It is anticipated that you are able to swim at least 1000y comfortably, ride mountain bike on variety of terrain and run without stopping for 40 minutes. The swim workouts are a mix of longer distance endurance intervals, shorter distance speed intervals and open water. The cycling workouts are about 1:30 in length with 20-40 minutes of intervals and can be done on either road or mountain bike - but mountain bike is preferred. There is a long ride to be done on the mountain bike once a week. For running, there is one brick run, one endurance run, one workout of either threshold or hills and a long trail run of up to 1:20. On most days there are two workouts scheduled, with the longer ride and run on the weekends. There is also one rest day per week

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:29:00 01:20:00
Bike x4
06:27:00 03:00:00
Swim x3
00:14:00 00:30:00
Other x3
01:20:00 00:30:00
Strength x2
01:05:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:29:00 01:20:00
06:27:00 03:00:00
00:14:00 00:30:00
01:20:00 00:30:00
01:05:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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