XTERRA World Championship - Maui: Training Plan For Week 8 (with videos)

Only 8 weeks until XTERRA Maui.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA Spain Championship:

Monday 01 September 2014
Swim: 5x300m with 30sec rest between each 300m
Bike: 25km MTB or 50km road bike

Tuesday 02 September 2014
Swim: 1x2500m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 03 September 2014
Bike: 40km MTB or 80km road bike

Thursday 04 September 2014
Swim: 5x350m with 30sec rest between each 350m
Run: 50min at conversational pace

Friday 05 September 2014

Bike: 20km MTB or 40km road bike

Saturday 06 September 2014

Swim: 4x250m with 30sec rest between each 250m  

Run: 100min at conversational pace

Sunday 07 September 2014
Bike: 60km MTB or 120km road bike. At least half of the time uphill.
Run: 30min transition run straight off the bike.

ESTO ES XTERRA
VIVE MAS / LIVE MORE

 www.xterraspain.com

XTERRA World Championship - Maui: Training Plan For Week 9 (with videos)

Only 9 weeks until XTERRA World Championship.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship:

Monday 25 August 2014
Swim: 5x300m with 30sec rest between each 250m
Bike: 25km MTB or 50km road bike

Tuesday 26 August 2014
Swim: 1x2250m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 27 August 2014
Bike: 35km MTB or 70km road bike

Thursday 28 August 2014
Swim: 5x350m with 30sec rest between each 300m
Run: 50min at conversational pace

Friday 29 August 2014

Bike: 20km MTB or 40km road bike

Saturday 30 August 2014

Swim: 4x250m with 30sec rest between each 250m Run: 100min at conversational pace

Sunday 31 August 2014
Bike: 60km MTB or 120km road bike. At least half of the time uphill.
Run: 30min transition run straight off the bike.

 Esto es XTERRA

www.xterraspain.com

XTERRA World Championship - Maui: Training Plan For Week 10 (with videos)

Only 10 weeks until XTERRA World Championship.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship:

Monday 18 August 2014
Swim: 5x250m with 30sec rest between each 250m
Bike: 25km MTB or 50km road bike

Tuesday 19 August 2014
Swim: 1x2000m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 20 August 2014
Bike: 30km MTB or 50km road bike

Thursday 21 August 2014
Swim: 5x300m with 30sec rest between each 300m
Run: 50min at conversational pace

Friday 22 August 2014

Bike: 20km MTB or 40km road bike

Saturday 23 August 2014
Swim: 4x250m with 30sec rest between each 250m
Run: 80min at conversational pace

Sunday 24 August 2014
Bike: 50km MTB or 100km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

THIS IS  XTERRA
LIVE MORE/ VIVA MAS

www.xterraspain.com

XTERRA World Championship - Maui: Training Plan For Week 11 (with videos)

Only 11 weeks until XTERRA World Championship.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship:

Monday 11 August 2014
Swim: 5x200m with 30sec rest between each 200m
Bike: 20km MTB or 40km road bike

Tuesday 12 August 2014
Swim: 1x1250m with pull buoy. Easy pace.
Run: 50min at conversational pace.

Wednesday 13 August 2014
Bike: 25km MTB or 50km road bike

Thursday 14 August 2014
Swim: 5x250m with 30sec rest between each 250m
Run: 35min at conversational pace

Friday 15 August 2014
Rest day

Saturday 16 March 2014
Run: 70min at conversational pace

Sunday 17 August 2014
Bike: 35km MTB or 70km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

THIS IS XTERRA
LIVE MORE / VIVE MAS 

www.xterraspain.com 

XTERRA World Championship - Maui: Training Plan For Week 12 (with videos)

Only 12 weeks until the XTERRA World Championship.
This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship:

Monday 04 August 2014
Swim: 5x250m with 30sec rest between each 200m
Bike: 25km MTB or 50km road bike

Tuesday 05 August 2014
Swim: 1x1750m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 06 August 2014
Bike: 30km MTB or 60km road bike

Thursday 07 August 2014
Swim: 5x300m with 30sec rest between each 200m
Run: 45min at conversational pace

Friday 08 August 2014
Rest day

Saturday 09 August 2014
Run: 80min at conversational pace

Sunday 10 August 2014
Bike: 45km MTB or 90km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

ESTO ES XTERRA
VIVE MAS / LIVE MORE

www.xterraspain.com