XTERRA Full (Oly) Triathlon 8 Week Training Plan (Off-Road)

Do you fancy taking your triathlons off-road?

Are you training for your first XTERRA or Cross Triathlon long course race? (1500m swim, 30-40km MTB & 10km trail run).

This plan will take your from on road to off road in 8 weeks.

The training will be a combination of indoor cycling and mountain biking, pool swimming and open water swimming plus trail running.

- To start this training plan it is recommended that you have been training for 6 weeks prior to starting the plan so you have a level of fitness.
- There are 8 training sessions per week with an average training volume of 6 to 10 hours per week.
- Prior to commencing, please ensure you are in good physical health and have had your mountain bike serviced - always wear a helmet on the bike.

Training Notes:

Swimming

Pool Swimming will be structured and include detailed swim drills & intervals.
As we get closer to race day there will be open water swim specific sessions to practice your sighting skills as well as your ability to swim continuously.

Cycling

- depending on accessibility to trails, the assumption is that you will predominantly ride on the road. When you have the opportunity to ride on trail, do so.
- the more you ride on the actual course or one similar the better.
- speed: incorporate 2-4 lots of 5min efforts in the middle of the ride.
- hills: go hard on every hill ascent and practice descending too, especially on the trails.
- weekend cycle: is at a slower pace, this is your endurance ride.

Running

- trail is best due to its technical aspect.
- hills: option is either an undulating course or hill repeats with easy running pre and post.
- intervals: these will be interval or fartlek runs.
- Saturday run is directly after the cycle to get the legs accustomed to running off the bike. (Brick)
- Sunday run: is at a slow pace, this is your endurance run.

Your purchase includes a PDF download plus access to the ChiliTri App. Once purchased we will activate your App access so you can have it delivered on your Apple device, Android device or PC.

The ChiliTri App gives you full access to training videos, detailed session plans, nutrition advice and more.

Do you prefer TrainingPeaks? Here's the plan on TrainingPeaks.

Do you prefer Final Surge? Here's the plan on Final Surge.