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Offroad Triathlon Training Plans

Following a structured training plan will increase your chances of success by 100%

Xterra Plans

Novice, Intermediate & Advanced Triathlon Training Plans

Training Plans for Off-road Triathlon

What are the off-road triathlon race distances?

Off-road triathlon is a multi-disciplinary endurance sport consisting of swimming, mountain biking and trail running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.

The 4 most common race distances are: (from shortest to longest)

  • Xterra Lite
  • Xterra Standard
Off-road triathlon races can centre around a central venue, with athletes return to the transition area between completing each discipline, or be point-to-point, where athletes start at one point and end at a different venue. 

Table of Contents

Choosing the correct Xterra training plan

In order to make it easier it choose the correct training plan for you, we categorise along 3 variables:

  • Training hours,
  • Race Distance, and
  • Preferred training measure

Training Hours

We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.

Novice – 4 to 8 hours of training per week

Intermediate – 9 to 13 hours of training per week

Advanced – 14 or more hours of training per week

Race Distance

The second variable is race distance:

Xterra Sprint Distance – 500m swim, 15km mountain bike and 5km trail run

Xterra Standard Distance – 1.5km swim, 30km mountain bike and 11km trail run

Preferred Training Measure

Swim training zones are expressed in send-off times or paces.

Cycling training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and % of functional threshold power (%FTP).

Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of threshold pace (%TPace).

Xterra Sprint Distance Triathlon Plans

Our Xterra Sprint Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Xterra Sprint Triathlon Training Plans click on the link below.

Novice Xterra Sprint Triathlon Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Xterra Sprint Triathlon Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Xterra Sprint Triathlon Plans

Training plans for athletes training more than 14 hours per week.

Xterra Standard Distance Triathlon Plans

Our Xterra Standard Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Xterra Triathlon Training Plans click on the link below.

Novice Xterra Training Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Xterra Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Xterra Training Plans

Training plans for athletes training more than 14 hours per week.

Event Specific Programs

While a training plan will increase your chances of success by 100%, no single training plan can prepare you for the rigours and nuances of every event.

Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.

Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches. 

Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you. 

Individualised Training Programs

For athletes with long term goals. Work closely with one of our coaches developing the skills, fitness and tactics necessary to take you to the highest levels in your sport.

We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.

Free Xterra Training Plans

Are you unsure if a training plan will work for you?

Book a FREE online consultation with one of our coaches.

Alternatively, try out our FREE base training plan.
Click the link to get your offroad triathlon training plan free

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Following a structured training plan will increase your chances of success by 100%