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Off-Season Transition


Carrie Rucker

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4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is for the endurance athlete of any level who is in the early part of the off-season. It is important to have some down time after a long season and variety in activities to avoid burn out and fatigue.

This plan recommends three days of cross-training (athlete's choice), participating in activities of your choosing that you enjoy and typically do not perform during structured training. There are also three days of strengthening and foam rolling work. There is an associated training manual attached to the Welcome message on day one in Training Peaks that has video links to the exercises.

This four week plan is reusable. Please contact us at with any questions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x6
3:15 hrs 0:45 hrs
Strength x3
1:30 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:15 hrs 0:45 hrs
1:30 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

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