Phil's Off-Season Maintenance: IRONMAN® 140.6 + Email Access to Coach. 12 Wks. 4-6 hrs/wk.

Average Weekly Training Hours 05:47
Training Load By Week
Average Weekly Training Hours 05:47
Training Load By Week



An Off-Season Maintenance Plan for IRONMAN 140.6 Triathletes.
Maintain your fitness in 4-6 hrs per week.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thank you very much for your helpful response to all my questions". - Roy Bogue, January 2018

"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


More Testimonials >


Is This Plan For You?

At the end of the triathlon season it’s important to take some downtime, for physical and mental recovery. This plan is designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. The aim is that you'll be fit AND recovered when the time comes to start ramping up your training again. You will train for 4 to 6 hrs each week with 7-8 workouts including strength workouts. Every week has 2 days off. Guidance is provided for Heart Rate, Feel, Power or Pace. Still not sure? We will happily switch your plan within 14 days of purchase.


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 the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.


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Sample Day 2
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 2
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 3
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 3
0:35:00
1200m
Pool Swim: Endurance/Technique

There’s a big technical element to swimming, so it’s important to keep it up during the off-season. You will maintain your feel for the water with 1-2 swims each week.

Warm Up:
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 20 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest).

Main Set:
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest),
2 x (100 Drill in Z2 + 100 Pull in Z2 + 15 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest).

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

Sample Day 5
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 5
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 6
1:00:00
43.6TSS
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.