I have a couple Xterra (off-road) triathletes that I personally coach, and one of them is headed to Maui for Xterra World Championships in November.
At my Masters practice yesterday, I had a lane set aside for my triathletes – specifically my Xterra athlete. Good solid race pace over longer distances was the prescription. There’s not much rest (depending on the base 100 time of the athlete).
I did make adjustments to some of the swimmers so they got a little more rest on the longer efforts. But ideally, :20 or so is all I wanted them to get – less on the second round of some distances.
4 x 200 free @ 20 rest
4 x 300 done as 100k, 50 drill, 150 swim @ 5:30 / 5:45
800 @ 11:00
400 @ 5:40
400 @ 5:30
200 @ 2:50
200 @ 2:40
100 @ 1:30
100 – Fast
400 easy choice
Workout Total: 5000
This free workout was provided by Podium Training Systems Coach Dave Burgess.