Phil's Off-Season Maintenance: IRONMAN® 70.3® + Email Access to Coach: 12 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:27



Off-Season Maintenance for Triathletes.
A Low/Mid Volume Plan for Structured Training in the Off-Season.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

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"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


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Is This Plan For You?
  • Maintain your well-earned fitness whilst recovering from your season of racing and triathlon training
  • 4:45 to 6:15 hrs of training per week
  • 1-2 swim, 1-2 rides and 1-2 runs per week
  • Plus 2 strength sessions and 2 days off
  • Workouts measured in duration to avoid under/over training
  • Be fit AND recovered when the time comes to start ramping up your training again
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin and many more devices
To start this plan you should be able to swim 1200m, ride 45 mins and run 30 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout, you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.

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Sample Day 1
0:36:00
27.5TSS
Aerobic Endurance Bike

The intensity of this bike session is relatively low, but it's still enough to stop your body from de-training. This workout works well on an indoor bike trainer; you can also do it outside.

Warm Up:
10 mins in Z2.
5 mins as (20 secs in Z3 + 40 secs in low Z2).

Main Set:
4 x (3 mins in top end Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 1
0:40:00
Maintenance: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 24)
8. Reverse Crunch: 3 x 12 (Exercise 28)
9. Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 2
0:32:00
43.9TSS
OPTIONAL: Speed Workout Run

Warm Up:
7 mins easy in Z2,
3 x (30 secs in Z4 + 30 sec recoveries in Z1-2).

Main Set:
2 x (2 mins in Z4 + 4 min recoveries in Z2).

Warm Down:
10 mins in Z2.

Sample Day 2
0:30:00
1000m
Pool Swim: Endurance/Technique

Warm Up:
2 x (50 Pull in Z2 + 100 Drill* in Z2 + 15 sec rests),
1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest).

Main Set:
2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest),
2 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest),

Warm Down:
1 x (50 Breast in Z2 + 50 FS in Z2).

Sample Day 4
0:30:00
1200m
Pool Swim: Recovery

Focus on your technique throughout this Z2 workout.

Warm Up:
1 x (100 FS in Z2 + 100 Drill* in Z2 + 15 secs rest),
1 x (50 Breast in Z2 + 50 Back in Z2 + 15 secs rest).

Main Set:
1 x (100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
1 x (200 FS in Z2 + 100 Pull in Z2 + 30 secs rest),
1 x (100 FS in Z2 + 20 secs rest).

Warm Down:
1 x (100 Choice in Z2).

Sample Day 4
0:40:00
Maintenance: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6. Dumbbell Pullover: 3 x 10 (Exercise 15)
7. Glute Bridge: 3 x 14 (Exercise 18)
8. Side Plank: 1 x 3 (Exercise 23)
9. Sit-Up: 3 x 10 (Exercise 27)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5
0:45:00
32.7TSS
Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will maintain your efficiency for using fat for fuel and ability to transport oxygen to your working muscles. Feel free to increase the length of this ride.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.