XTERRA World Championship - Maui: Training Plan For Week 7 (with videos)

Only 7 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 World Championship:

Monday 08 September 2014
Swim: 5x200m with 30sec rest between each 200m
Bike: 20km MTB or 40km road bike

Tuesday 09 September 2014
Swim: 1x2000m with pull buoy. Easy pace.
Run: 50min at conversational pace.

Wednesday 10 September 2014
Bike: 30km MTB or 60km road bike

Thursday 11 September 2014
Swim: 5x250m with 30sec rest between each 250m
Run: 40min at conversational pace

Friday 12 September 2014

Bike: 20km MTB or 40km road bike

Saturday 13 September 2014

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

Run: 90min at conversational pace

Sunday 14 September 2014
Bike: 50km MTB or 100km road bike. At least half of the time uphill.
Run: 30min transition run straight off the bike.

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