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Off Season 8 Week Bike Focus


Jennifer Meyer

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8 Weeks

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Plan Description

TriSmart Training Systems has created a 8 week training plan designed to help a triathlete improve their cycling in the off season, while maintaining fitness in swimming and running. TriSmart has geared this program to an athlete who can currently run for one hour, cycle for 2 hours and currently works out a 6-10 hours a week and can commit up to 10 hours per week in the hardest weeks. The plan consists of 4 bikes, 2 runs and 2 swims per week. This plan can be used with a heart rate monitor but it is not necessary.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:35 hrs 2:00 hrs
Swim x2
1:00 hrs 0:30 hrs
Run x2
1:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:35 hrs 2:00 hrs
1:00 hrs 0:30 hrs
1:37 hrs 1:00 hrs

Training Load By Week

Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique

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