Triathlon Off Season, 18 Week, Power Based, W/ Strength Training, Repeatable


Dylan Hebert

All plans by this Coach


18 Weeks

Typical Week

2 Day Off, 2 Bike, 2 Run, 2 Swim, 2 Strength

Longest Workout

1:10 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced power based tss based strength base period

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Welcome to the first step of your off-season training. This is the beginning of the base of fitness that you will build upon in the new season. Please scroll through and if any questions arise please write them down and feel free to contact me at any time.

This plan is designed to prepare you to have your best triathlon experience in the upcoming season. This plan has been designed for athletes that have either competed in Olympic, Half or Full Iron distances in the past. This plan is Power based, if you would like to use a plan that has bike workouts that use power we have those as well. Please find these workouts in the TrainingPeaks store.

This plan has been built around two six-week long and two three-week long training periods: The first period will be used to build fitness and prep your mind and your body for what lies ahead. The second period is designed as preparation period in which volume will increase as well as intensity. The third will be your build period which is designed to be the "meat and potatoes" of your training plan. This is where you will see the most improvement in both fitness and measurable data. Finally, we have the peak and taper period, this will be the last few sessions before your event. This is the most important training sessions you will face as these will determine how your race will be dictated.

This is designed around a simple idea of: 2 rest day (Monday and Fridays), 2-3 bike workouts, 1-2 run workouts, 1-2 swim workouts and 2 strength workouts per week. The average week has nine hours worth of workouts planned and range from six hours to twelve hours in weekly training.

This plan is the most comprehensive and user-friendly plan you will find. Only plans from Finish Strong Endurance come with this amount of support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email and I will respond within 24 hours.

As stated this plan assumes that you have competed in some sort of long distance cycling in the past, please be able to:

 Swim: 300 (yds/m) continuously
 Bike: 1 hour
 Run: 1 hour

If you have any questions please visit or email Dylan directly at:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:33
Training Load By Week
Average Weekly Training Hours: 08:33
Average Weekly Breakdown

Dylan Hebert

Finish Strong Endurance

Services: Running, cycling and triathlon training plans for all distances and abilities. All training plans include a training guide, as well as email support throughout training.

Specialties: 5k, 10k, Half Marathon, Cycling, Olympic and 70.3 Triathlon Training as well as Racing, Season Planning, Mental Skills Training, Exercise Physiology, and bike fitting for local athletes.

Back to Plan Details

Sample Day 1

Bike Test Power

The challenge will be pacing. You ideally want to pick an effort that you can maintain throughout the 30-minute duration.

Sample Day 2

Run Test HR

The challenge will be proper pacing. You ideally
want to pick an effort / pace that you can maintain throughout the 30-minute
duration. If you slow down a lot at the end, you started too fast.

Sample Day 2

Swim Test

Please refer to training guide for zone descriptions.

Sample Day 3

Off Season Strength Test

This is a ramp up test, you will start at a weight that you can do 5 reps easily, then you will add weight with each set. For a total of 4x5 sets(x)reps The final set will be the set that you use for determining future training, you will lift up to 5 reps. If you are able to get 5 reps=80% of 1 rep max, 4 reps=85, 3=90% 2=95%, 1=100%. Please do this workout with a partner so that they can spot you, it is always ideal to lift with a partner.

Sample Day 5

Saturday ride

Sample Day 6

Easy run 2

Sample Day 6

Breathing Taper

This drill helps develop bilateral breathing, which is essential for swimming in open water. It also gives you variation in the frequency of breathing which helps your body adjust to changing conditions.

Triathlon Off Season, 18 Week, Power Based, W/ Strength Training, Repeatable

$125.00 - Buy Now