12-Week Off-Season Strength & Conditioning Plan for Triathletes (3 sessions per week)

This programme is designed for triathletes who can handle their own training in all three disciplines but find it challenging to integrate strength, flexibility, and injury prevention into their regimen. It is ideal for those who aim to boost their triathlon performance by becoming more balanced, stronger, and resilient.

Each phase of this plan comes with detailed instructions, helping you understand what to do and the rationale behind it. This ensures you know why you perform specific exercises at various points during your off-season preparation.

Every workout in this plan is tailored to be convenient, requiring only resistance bands, a foam roller and your own body weight. This means you can perform these sessions at home, allowing you more time to focus on your other training commitments. The workouts are designed to complement, not hinder, your existing aerobic conditioning work, making it a holistic approach to off-season training.

With a keen focus on injury prevention, the selected exercises aim to strengthen your core, enhance your flexibility, and bolster key muscle groups you heavily rely upon in triathlon. The plan also introduces dynamic stretching and foam rolling techniques to aid in recovery and injury prevention.

Email coach support from our expert coaches is available throughout the plan's duration. For any questions or adjustments to the plan, feel free to contact plansupport@tcc.wales.

If you require a more personalised or advanced approach, we offer bespoke plans designed around your specific lifestyle, strengths, and weaknesses. For more details, please get in touch at: bespokeplans@tcc.wales.

Key points of the plan:

• Starts at 3 sessions a week (Strength x2, Flexibility and Injury Prevention x1)


• Peaks at 3 sessions a week (Strength x2, Flexibility and Injury Prevention x2)


• Average of 3 sessions per week


• Designed to be carried out alongside your regular triathlon training

This plan utilises the principle of progressive overload, gradually increasing the challenge as you get stronger. The goal is to improve your functional strength, flexibility, and injury resilience, which will contribute directly to better performance in swimming, cycling, and running.