Browse More Plans

Winter Training - Fundament for success - 12 weeks

Browse More Plans

Winter Training - Fundament for success - 12 weeks


Tatjana Ivanova

All plans by this Coach


10 Weeks

Plan Description

This plan offers you smart, versatile and progressive transition training to set a solid foundation for a successful 2018 season. Transition period is about preparing you for the specific training of the main season. It starts after the "off" period of 3-4weeks, so the training begins easy but progresses to weekly 500 TSS by its end.

Transition Period lays the overall fitness foundation and has the following objectives:
1) Improve foundational strength and stability by general training
2) Sustain and improve cardiovascular endurance
3) Improve strength & conditioning of sport-specific moving muscles
4) Develop technical skills (focus on swim and bike) and range of motion.

The strategies to achieve the above 4 objectives are the following:
1. Transition season is the functional strength season
We start with general conditioning training for all big muscles groups and work on general mobility. The number of repetition is high (15-20) and load is easy. We use predominantly drills with our own weight and over time add some additional weight to our exercises. After 6 weeks of doing this general training, we make functional training a bit more sport-specific: we engage specific moving muscles, reduce the number of reps and increase the weight. Result is progression in strength, increased mobility, motor control and balance.

2. Transition season is swim season
Foundation for the good run in triathlon is the swim. We pay for a weakness in the 1st discipline by low energy on the run. So we swim, swim, swim: we start with “baby-swims” – mini-sprints of 10-15 meters, many reps, build it out to longer sprints, more “cruising” intervals. We swim a lot with paddles and pullbouy to develop specific muscle strength. At the end of this period you will see clear improvements in your swim.

3. Transition season is time to play around with other sports
To prevent mental fatigue and also to add some fun to our training, we use alternative sports to work on our endurance, motor skills, balance and strength. MTB is great for max power and bike-handling skills, indoor climbing will make your core, arms and shoulders stronger – perfect for the swim. Rollerblades and skateboards are great for balance, quads and core. Cross-country (Nordic) skiing is the best alternative sport ever, if you have a chance to practice it.

4. Transition season is time to save your running legs
During this period, we try to save our running legs for all the kms of training waiting for them in spring and summer time. Instead, we try to load running muscles by plyometric drills and to develop hip strength. We also do “dry running” in the gym, using light weights and cords to simulate running movement - and "wet running" in the pool as aquajogging.

Follow this plan and you will build your season on a solid fundament of transition period training.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:12:00 01:00:00
Run x2
01:17:00 01:00:00
Swim x2
02:31:00 01:15:00
Day Off x1
—— ——
MTB x1
01:27:00 02:00:00
X-Train x1
00:19:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:12:00 01:00:00
01:17:00 01:00:00
02:31:00 01:15:00
Day Off
—— ——
01:27:00 02:00:00
00:19:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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.

Still have questions about this plan?
| Premium

10% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$112.49 USD for the first year, billed yearly.

$149.00 - Buy Now