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Triathlete 100 Day Off Season Program [Moderate]


Tony Rich

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15 Weeks

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Plan Description

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 Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:43 hrs 1:15 hrs
Run x2
0:55 hrs 0:37 hrs
Bike x2
1:32 hrs 1:29 hrs
Strength x1
0:14 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:43 hrs 1:15 hrs
0:55 hrs 0:37 hrs
1:32 hrs 1:29 hrs
0:14 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Tony Rich

EventHorizon EnduranceSport
  • EventHorizon endurance sport offers personalized & semi-personalized dynamic one-on-one training and coaching for all endurance events.
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  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.
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