Your Xterra Long Course Off-Road Triathlon 12 Week Race Plan for Intermediate and Advanced Athletes Xterra Long course is 2km of open water swimming, 60-70km off-road riding, and 20-22km of trail running. This plan is 12 weeks with a general phase of 3 weeks, a specific phase of 7 weeks & 2 week taper. This plan is ideal for competitive athletes with a goal of achieving a PB at their Xterra race. Polarised training is a model which means you will spend 80% of your time training at a ...