Triathlete 100 Day Off Season Program [Conservative]

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Triathlete 100 Day Off Season Program [Conservative]


Tony Rich

All plans by this Coach


15 Weeks

Typical Week

2 Run, 1 Strength, 2 Bike, 3 Swim

Longest Workout

1:15 hrs swim
1:29 hrs bike
0:37 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced masters weightloss power based hr based pace based tss based strength base period

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This is a 100 day off season program for triathletes. Designed for long course triathletes but short course triathletes will also find it ideal.

The Off Season Program is designed with the following characteristics to help triathletes:

-Work on swim speed, stroke diversity, technique and other neglected swim mechanics.
-Build Functional Threshold Power and leg strength.
-Running aerobics and core system oxygen delivery.
-Time boxed off the bike running consistency
-Consistent volume and framework designed to cultivate habituation so the triathlete can remain consistent in the off season and position for the new season.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:37
Training Load By Week
Average Weekly Training Hours: 05:37
Average Weekly Breakdown

Tony Rich

EventHorizon EnduranceSport
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Sample Day 1

Off Season | Broken 1650 | Aerobic

Warm up
100 kick
500 drill/swim by 50
*Drill = Single arm freestyle. Switch arms with each 50

Pre Set r:10
**Field Test 5x100, hold best average pace.
Time yourself from start to finish. Plug the time into your performance console to get updated swim "Base."

Main Set
Broken 1650 (lengths in parenthesis)
(11)275 r :15
(10)250 r :15
(9)225 r :15
(8)200 r :10
(7)175 r :10
(6)150 r :10
(5)125 r :10
(4)100 r :10
(3)75 r :5
(2)50 r :5
(1)25 Sprint!

Rest 1:30

500 Pull with paddles and pull buoy

Cool Down

Sample Day 2

Off Season | 30 Minute Aerobic | Aerobic

The first part of this run is 30 minutes at aerobic pace.

Sample Day 3

Off Season | Descending 150s | Threshold

400 – swam as:
(50 swim/50 pull) -easy


touch and go. (soon as you touch, leave on the nearest 0 or 5)

25 Drill

50 Swim

75 Drill

100 fast!

75 Drill

50 Swim

25 Drill

Main set 
4x150 free desc 1-3, #4 easy, on 2:30-2:45

4x75 free fast! best average

100 swim easy

4x100 free desc 1-3, #4 easy, base+10

100 swim easy/choice

Sample Day 4

Off Season | FTP Test | Threshold

***Field Test***
Determine your Functional Threshold Power (FTP).
1) Warm up with an easy spin for 15 minutes.

2) Set your watch/head unit to display current and normalized power then begin the 20 minute test. (start your watch/head unit)

3) For 20 minutes, the objective is to rmaximize wattage. (highest gear and high cadence you can sustain on average). Build into it gradually and don't try to get it all in a short time otherwise you'll burn out quickly.

4) At 20 minutes stop your watch/head unit and save the data. then cool down for 15 minutes at a recovery pace.

5) Update FTP and threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.

Sample Day 5

Build | Basic Strength I | Functional Strength

**Build Focus: 3-5 Circuits, 12-15 Reps, Medium Weight

**Click on the Paperclip above to view the MOV video file, or click hyperlink.

Dumbbell Incline Chest Press

Pull-up or Pulldown



Incline Crunch or Little Big

Sample Day 6

Off Season | 250 Yard Circuit | Threshold

Warm Up
250 kick/swim by 50
250 swim-choice-easy

Main Set (6 Rounds)
100 @ B
3x50 free @ 1:00
#'s 1+2 build, #3 for time!
Report back on your fastest 50 for the #3s

Cool Down
200 swim/easy

Sample Day 7

Off Season | 30-30 | Aerobic

30 minute bike, followed by 30 minute run.

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