10 Week Off Season Beginner Plan


Rebekah Keat


10 Weeks

Typical Week

2 Swim, 1 Other, 2 Run, 2 Bike, 1 Brick, 1 Day Off

Longest Workout

3500 m swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman beginner intermediate masters pace based strength base period

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:25
Training Load By Week
Average Weekly Training Hours: 06:25
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

feel good

warm up:
400 easy choice ,4x100 25 strong 75 easy
400 focus on good stroke
main set:
4x150 's build ea 50 to fast with pb band 100 easy @20sec rest
warm down
200 easy

Sample Day 2

30 mins easy jog

depending on what your fitness is like right now.
we love running on trails, soft ground, go explore. think about how grateful you are to have two arms and two legs and a strong beating heart that allows you to enjoy nature and MOVE!

Sample Day 3

feel good recovery swim

warm up:
200 easy 2x100 drill swim 2x50 kick
main set: all 15 sec rest
16x25's every 4th strong swim
12x25's kick
8x25's every 4th strong swim
8x25's kick
4x25's hypoxic @30 sec rest
warm down
300 strength paddles/ pb band
200 easy

Sample Day 4

1hr easy spin leg flush

1hr easy spin leg flush include:

15 sec 120 rpm 45 sec easy
30 sec 110 rpm 30sec easy
45 sec 100 rpm 1:15 easy
1min 90 rpm 1min easy
repeat x3-5 sets

Sample Day 5

aerobic 300s

2- drill swim kick etc
2-pb band 25 strong 75easy x3
2-swim hypoxic 25 125 easy x2
1-paddles /pb band strength

Sample Day 6

1-1.5 hrs easy bike enjoy

1-1.5hrs get out there and ride easy and enjoy yourself reward your legs ,body and mind for a great season!

Sample Day 7

easy run

45 min very easy enjoy get out on a new trail or go with your partner or family!

10 Week Off Season Beginner Plan

$99.00 - Buy Now