XTERRA PRIMER Sprint intervals
AFEW SMALL CHANGES to your training plan may be all you need to be ready to take on an off-road, or “cross triathlon,” event. These races are approximately standarddistance in length with the bike and run courses primarily on non-paved surfaces.
With a 1,500 m swim, your swim training for an standardor half-distance race would be the same. If you are training for a full-distance race you would increase the quality of your swimming to match the shorter distance. Preparing for a cross triathlon will require some small changes to your bike and run training, though. In order to maintain momentum on single-track trails (running or cycling), you need to put out big efforts to clear obstacles and hills, then recover quickly in order to maintain your pace. This kind of fitness is required for ITU racing, where athletes need to respond to pack dynamics, but is less important for full-distance or non-drafting events. Anaerobic power is crucial to be fast and reactive when riding or running on inconsistent terrain. You can do this workout either on the road or on your mountain bike.
Try This Bike Workout
Try This Run Workout