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Off-Road Triathlon Finish Strong

Author

Thelen Coaching

All plans by this Coach
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Length

12 Weeks

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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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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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:28 hrs 1:20 hrs
Bikex4
6:27 hrs 3:00 hrs
Swimx3
0:14 hrs 0:30 hrs
Otherx3
1:20 hrs 0:30 hrs
Strengthx2
1:05 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:28 hrs 1:20 hrs
Bike
6:27 hrs 3:00 hrs
Swim
0:14 hrs 0:30 hrs
Other
1:20 hrs 0:30 hrs
Strength
1:05 hrs 0:30 hrs
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.