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
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