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3 Month-OFF SEASON Tri Training

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3 Month-OFF SEASON Tri Training


Carole Yoshiwara

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12 Weeks

Plan Description

This program aims to restart and prepare you for your upcoming triathlon season. All workouts are based on your rate of perceived exertion (RPE) rather than %max HR. This is because you are coming off of a season of hard training based on your HR and now you may feel slightly tired and even feel slightly out of shape, and I think you should just put in the effort you feel you can put out. This plan includes: swimming, cycling, running, yoga, and a variety of strength training workouts. Feel free to add in any cross training activities on lighter days or replacing a workout; like skiing, hiking, surfing, stand up paddling, yoga, pilates, dancing, etc.
I have attached PDFs to each of the strength workouts with pictures of all of the exercises, if you still have questions, please don't hesitate to email me:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:47:00 01:00:00
Day Off x2
—— ——
Bike x1
00:34:00 00:50:00
Run x1
00:23:00 00:50:00
Swim x1
1,071m 1,417m
Workouts Per Week Weekly Average Longest Workout
01:47:00 01:00:00
Day Off
—— ——
00:34:00 00:50:00
00:23:00 00:50:00
1,071m 1,417m

Training Load By Week

This plan works best with the following fitness devices:

Carole Yoshiwara

Motion Sports Chiropractic

I was a NCAA Div. 1 swimmer at the University of Hawaii, turned half marathon runner and sprint and olympic length triathlete. I am a chiropractor based out of Santa Rosa, CA. I focus on strength training as well as swimming, and triathlons. I am also a Level 1 Certified Nutrition Coach from Precision Nutrition and Barbell Rehab Method Certified. And I am in the process of being a certified coach with USA Traithlon.

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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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