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Off Season Focus Level 1

Author

Robbie Bruce

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:15 hrs 1:30 hrs
3:42 hrs 2:00 hrs
1:14 hrs 1:30 hrs
—— ——
0:40 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:30 hrs
3:42 hrs 2:00 hrs
1:14 hrs 1:30 hrs
—— ——
0:40 hrs 1:00 hrs

Training Load By Week


Robbie Bruce

C26 Triathlon LLC

My underlying focus with all athletes is blending a positive life change with performance that extends beyond the finish line. I do not offer "traditional training plans", but a coach/athlete relationship focused on communication and a commitment to the process of getting better every day.

If this sounds like a something you are looking for please feel free to email me to discuss building a strong coach/athlete relationship or on how to approach one of my online training plans.

Sample Day 1

1:00:00
59.3TSS
(Bike) Z2 Steady End MS 10*1'/2'

Steady ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 30' as 10 sets of
1' Hard (HR Z4, Power 95%-105% FTP) on 2' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

Sample Day 3

1:00:00
1hr AR Ride

1hr easy spin at AR. Pref early in the morning

Sample Day 8

1:00:00
59.3TSS
(Bike) Z2 Steady End MS 5*2'/3'

Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

Sample Day 10

1:00:00
Quality Work- Bikerghetti

10 min warm up. the "ons" are all out in TT position and the "offs" are in your harderst gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. Youll be going up and down, hard and controlled. 30 on, 30 0ff, 30 on, 30 off 45 on, 45 off, 45 on, 45 off 60 on, 60 off, 60 on, 60 off 75 on, 75 off, 75 on, 75 off 90 on, 90 off, 90 on 90 off Then just go back down the ladder. Cool down steady.

Sample Day 15

1:25:00
indoor progressive 3 x 18

Warm up 10min and build to steady, then 10 x 15's fast/45 easy. Then 3 x 18min as 6min Steady, Mod/hard, Threshold. 2 min easy btw. Then cool down

Sample Day 17

1:00:00
59.3TSS
(Bike) Z2 Steady End MS 5*2'/3'

Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

Sample Day 22

1:00:00
1hr AR Ride

1hr easy spin at AR. Pref early in the morning

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