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