Phil's Off-Season Maintenance: IRONMAN® 140.6 + Email Access to Coach: 04 Weeks (6:30 hrs/wk)

Author

Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews

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Length

4 Weeks

Typical Week

2 Run, 2 Other, 2 Bike, 2 Swim, 2 Day Off, 1 Custom, 2 Strength

Longest Workout

0:55 hrs swim
1:30 hrs bike
0:50 hrs run

Plan Specs

triathlon ironman intermediate power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



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


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Is This Plan For You?
  • Maintain your well-earned fitness whilst recovering from your season of racing and triathlon training
  • 6:30 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
  • Be fit AND recovered when the time comes to start ramping up your training again
  • Train using HR, Feel, Power or Pace
To start this plan you should be able to swim 2100m, ride 90 mins and run 50 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.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:28
Training Load By Week
Average Weekly Training Hours: 06:28
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:38:00
39.7TSS
OPTIONAL: Speed Workout Bike

The intensity of this bike session will maintain your power, economy and skill. The volume isn't high 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 easy in Z2.
5 x (10 secs in Z4-5 + 50 secs easy in Z2).

Main Set:
3 x (3 mins in upper Z4 + 3 min recoveries in low Z2).

Warm Down:
5 mins in 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 16 (Exercise 1)
2. Bulgarian Squat: 3 x 10 (Exercise 4)
3. Calf Raise: 3 x 12 (Exercise 8)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Dip: 3 x 10 (Exercise 17)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Spider Climber: 3 x 8 (Exercise 25)
8. Bicycle Crunch: 3 x 10 (Exercise 26)
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

0:27:00
37.3TSS
Speed Workout Run

Warm Up:
7 mins easy in Z2,
3 x (20 secs in Z5 + 40 sec recoveries in Z1).

Main Set:
4 x (1 min in Z4-5 + 2 min recoveries in Z1-2).

Warm Down:
5 mins easy, slow jog in Z2.

Sample Day 2

0:55:00
2100m
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:
2 x (200 Pull in Z2 + 100 Drill in Z2 + 15 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest),
2 x (200 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),
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 16 (Exercise 1)
2. Squat Jump: 3 x 10 (Exercise 2)
3. Step Up: 3 x 10 (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. Lying Hip Abduction: 3 x 12 (Exercise 20)
9. Side Plank: 1 x 3 (Exercise 23)

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 4

0:45:00
1600m
Pool Swim: Speed

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

Main Set:
3 x (50 FS in Z2 + 50 FS in Z3 + 20 sec rests),
3 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests),
3 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests).

Warm Down:
3 x (50 FS in Z2 + 50 Choice in Z2).

Sample Day 5

1:30:00
65.3TSS
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's Off-Season Maintenance: IRONMAN® 140.6 + Email Access to Coach: 04 Weeks (6:30 hrs/wk)

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