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8-week Off-Season Bike Focus


Cortney Jacobsen

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8 Weeks

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Plan Description

Need to give a little extra love to your bike strength during the off-season? This is an 8-week plan, geared toward beginner-to-intermediate triathletes who are looking to boost their bike strength. The plan includes 4 bike workouts a week, plus 2 runs and 1 swim. You'll also get 3 strength workouts per week, 20-min each, which include exercises and videos. The lowest volume week is ~6 hours, and the highest volume week is ~8 hours. The longest workout is under 2 hours, which makes it great for indoor trainer rides on snowy or rainy winter weekends.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:18 hrs 1:45 hrs
Strength x3
0:59 hrs 0:20 hrs
Run x2
1:00 hrs 1:07 hrs
Day Off x1
—— ——
Swim x1
0:45 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
4:18 hrs 1:45 hrs
0:59 hrs 0:20 hrs
1:00 hrs 1:07 hrs
Day Off
—— ——
0:45 hrs 0:50 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Cortney Jacobsen

Northwest Energy Lab

Cortney specializes in working with high-achieving business executives who train and race long-course triathlon despite their time-crunched lives. Her 20-year career in high tech product leadership enables her to uniquely connect with her clients' challenge of managing a demanding job while pursuing training and racing goals. She take a top-level view to creating personalized training plans, which considers sleep, stress, mood, and nutrition, as well as training data.

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