XTERRA 16-week Training Plan 7-16hrs/wk
16 weeks - $159.99
Total Hours: 196
Total Hours: 196
This 16-week XTERRA Training Plan is designed for the serious athlete, who wants to be competitive, or have a major jump in their training and performances for XTERRA. This plan works well for major XTERRA events that are on either a Saturday or Sunday. This plan has weekly training hours that average 12, but goes as high as 15, and as low as 9. The attached details document should answer all your questions about terminology and definitions. Best of luck!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Planned Time: 0:40:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #2 : Custom
Planned Time: 0:00:00
Thanks for purchasing this 16-week Training Plan for XTERRA. Please use the attached document for the plan here to find the terminology definitions. If you already have zones established for your HR and power training, then just follow the listed prescribed intensities per zones. If you do not have zones established, or do not use a HR monitor or power meter, then just use the 1-5 zones as guidelines for perceived exertion, where zone 1 is easy, zone 2 is endurance efforts, zones 3 and 4 are half-ironman race intensity, and zone 5 is above threshold, highly intense, like XTERRA. If you have questions, please contact Jim Vance at jvance@trainingbible.com
Workout #3 : Swim
Planned Time: 1:00:00
W/U 400, 300 Pull, 200K 5x150 (T-Pace + :20)SI 1x200 (:20) 5x100 (T-Pace + :10)SI (2:00) 16x25 Fast/EZ, EZ/Fast, EZ, Fast (:40SI) C/D 100
Workout #4 : Bike
Planned Time: 1:01:00
WU: 5 min ez 6 min alternating 1 min rep between 100 rpm and 60 rpm 5 min ride at 95+ rpm MS: 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in small chainring 10 min Z2/RPE 10-12/CP 180 pull back on the up stroke as if scraping mudd off your shoes, but resist pushing down on the pedals. Maintain high cadence 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in samll chainring CD: 5 min ez Tip: relax feet and legs while spinning. Record average cadence of ride to track prgress
Workout #5 : Run
Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #6 : Bike
Planned Time: 0:47:00
WU: 5 min ez 5 min alternating :30 standing RPE 10, :30 seated RPE 6 6 min seated, alternating 80% workload as 1 min right leg, 1 min left leg MS: 4x:20 do as spin up (1:40 RI) 4min Z2/RPE 10-12 2x:20 do as spin ups (1:40 RI) 4 min Z2/RPE 10-12 4x:20 do as spin up (1:40 RI) CD; 5 min ez
Workout #7 : Swim
Planned Time: 1:00:00
W/U 300, 300K, 200 Drill 4x200 Odd (:15) 2x200 (:20) 1x200 (2:00) 10x50 4 Best AVG, 1 Easy (:45) C/D 200
Workout #8 : Swim
Planned Time: 1:00:00
W/U 300, 6x75 - 25 RT, 25 LT, 25 Build 4x250 - 150 Build (:10), 50 Fast (:05), 50 Easy (:30) 300K - 25 RT Side, 25 LT Side 4x125 - 75 Build (:10), 25 Fast (:05), 25 Easy (:20) C/D 100
Workout #9 : Run
Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.