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Sprint Triathlon Low Volume Off Season Plan + Strength

Browse More Plans

Sprint Triathlon Low Volume Off Season Plan + Strength

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

(Updated Sept 29, 2022)

This simple sprint triathlon training plan is fantastic for the triathlete who wants to keep training in the off season to maintain fitness. Lower volume with a splash of intensity. Workouts are the same each week and require 5.5 hours of total training time.

This plan is suitable for triathletes that do NOT want anything super fancy and highly structured. You just finished the race season. You want to give yourself a break but still continue training with a low-stress simple plan that keeps you moving and helps to maintain your gains.

It's also great for the busy person working a 9-5 job through the week and has more time to train on the weekends. Weekday workouts are short but the weekends make up for it.

This plan is best suited for those with a season of sprint distance triathlon training under their belt. It is not suited for beginners with no prior experience. It is NOT a race plan either. Again, it is for the off-season, post races, maintenance.

After the 4 weeks are completed, take one week of active recovery, and repeat this plan again. This is a great way to stay in shape for the winter months until base training begins again for the upcoming race season.

Not sure this plan is right for you? Email me and let's chat: tammy@gofitlife.ca

Coach Tammy Lee
Coach & Educator
22 years and counting...

Website: gofitlife.ca

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:29:00 00:40:00
Swim x2
01:02:00 00:32:00
Bike x2
02:00:00 01:00:00
Other x2
00:27:00 00:15:00
Strength x2
00:40:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:29:00 00:40:00
Swim
01:02:00 00:32:00
Bike
02:00:00 01:00:00
Other
00:27:00 00:15:00
Strength
00:40:00 00:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Holistic Endurance & Strength Coach

GO FIT LIFE

I am a holistic endurance sports coach, helping people train better so they can enjoy their sport for life. 24 years experience, several awards, national recognition. All training plans include structured workouts and email support. They are simple, easy to follow, and enjoyable. I also offer strength and weight loss plans. If you are UNSATISFIED with your plan for whatever reason, PLEASE CONTACT ME so I can make it better. Your happiness is important! Email: tammy@gofitlife.ca


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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