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All-American 12-week Advanced Off-Season (Triathlon)


David Hanson

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12 Weeks

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Plan Description

During the off-season, athletes start to wonder: "What should I do now? My season is almost over so what can I do to race faster next year?"

This off-season training program concentrates on aspects often forgotten by most athletes during the racing season, such as Motor Skills, Training Weaknesses, Strength Training, and Building into the Season.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
6,523m 2,423m
Run x3
2:56 hrs 1:10 hrs
Bike x2
3:26 hrs 3:00 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
6,523m 2,423m
2:56 hrs 1:10 hrs
3:26 hrs 3:00 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

David Hanson

All-American Multisport Coaching

All-American focuses on specialized training and triathlon coaching among many other facets of health and nutrition.
Over the years I has coached all levels of triathletes (Newbie to Age-group winners), Sprint to Ironman distance, as well as people going through rehabilitation, having specific training goals, nutrition coaching and individualized training for running, cycling, swimming and strength and conditioning.

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