Who is this plan for?
This program is built for the triathlete who just crossed a half or full Ironman finish line, is
easing off high-volume swim/bike/run training, and has minimal strength training
background. The off-season is the ideal window to build this foundation: endurance
volume is low, the body has time to recover, and there's no race-week interference to
navigate.

Program Overview
- Duration: 12 weeks
- Frequency: 3 sessions/week
- Session length: 30–40 minutes
- Structure: 3 blocks of 4 weeks (3 build weeks + 1 deload week each)

General Program Guidelines
- Quality over quantity. Every rep should look like the first rep.
- Full recovery between plyometric sets; rest 60–90 seconds between sets (90–120 seconds for the higher-intensity depth jumps and bounding work in later blocks).
- Best placement in your training week:
- On a day without a hard key run or ride
- Ideally 48+ hours from your longest run.
- If on the same day as another low-intensity workout, ideally 4-8 hours rest in between workouts.