Follow the same training methodology that has guided Olympic and World Champions for all levels of ability

"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"

- BRETT SUTTON

This Trisutto maintenance plan is a TWO WEEK program.

It is a balanced training plan designed to maintain triathlon fitness during the off season. This 8 hour per week plan is of 2 weeks duration and designed to be continually repeated throughout the off season (ie: upon completion of Day 14, recommence the plan at Day 1).

There is 1 workout scheduled per day.

The plan is appropriate for the off season but can also be incorporated during mid-season in the longer time periods between races.

An example of how it is used during the race season, is that we finish a big race, recover and then commence the maintenance program, before moving back into our normal triathlon program. We use the principles of reverse periodisation with short workouts maintaining speed, strength and power during this time.

This program is suitable for age group triathletes either new to the sport of triathlon or who have approximately 8 hours per week available for training.

It can be started on any day of the week however it is designed with the longest workout day as Day 6 (which corresponds to a Saturday should the program be started on a Monday). For age groupers who work a typical Mon-Fri work week, we would recommend starting the program on a Monday.

This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -

SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).

* A complete description of intensity levels used in workouts is included with this training plan.

Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one