Off Season 8 Week Bike Focus

Average Weekly Training Hours 08:13
Training Load By Week
Average Weekly Training Hours 08:13
Training Load By Week

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.

Sample Day 2
1:00:00
Bike LT test

LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.


The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.

Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Bike Threshold. Select the Joe Friel method for calculating zones.

Sample Day 3
0:30:00
50 yd repeats

Speed reps. Warm up 10 minutes doing drills. Then do fast repeats of 50 yards put to zone 5c effort. Don''t sacrifice form for speed. Recover 30-60 seconds between repeats.Cool Down 5 minutes.

Sample Day 3
1:00:00
Aerobic Biking

Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.

Sample Day 4
0:40:00
Run LT Plan Test

LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.


Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.

Sample Day 5
1:15:00
VO2 Max Intervals

Warm up thoroughly. Perform 5 intervals of 3 minutes with heart rate in Zone 5b. Recover 3 minutes with easy spinning. Keep Cadence above 90 rpm. Finish balance of the workout in Zone 2 and Cool Down.

Sample Day 6
0:49:59
Aerobic Run

Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.

Sample Day 6
0:30:00
Endurance Intervals

Swim intervals that take 6-12 minutes in zones 2-3. Recover for 10-15% of the interval time. Or swim long and steady in zone 2.

Jennifer Meyer
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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