3 Month-OFF SEASON Tri Training

Average Weekly Training Hours 03:14
Training Load By Week
Average Weekly Training Hours 03:14
Training Load By Week

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: yoshigirlfitness@gmail.com

Sample Day 1
0:30:00
27.3TSS
LISS: Bike

-LISS=low intensity stead state
-this ride should be nice and easy, just getting the legs loose

Sample Day 5
732m
Freestyle Drills

Nice and easy stretch out swim. Just get the feeling of the water again.

Sample Day 8
0:35:00
43.3TSS
Triple Repeats: Bike

A little speed play to wake those muscles up again.

Sample Day 12
732m
Freestyle Drills

Nice and easy stretch out swim. Just get the feeling of the water again.

Sample Day 15
0:30:00
27.3TSS
LISS: Bike

-LISS=low intensity stead state
-this ride should be nice and easy, just getting the legs loose

Sample Day 19
732m
Backstroke Drills

Backstroke practice.

Sample Day 22
0:35:00
43.3TSS
Triple Repeats: Bike

A little speed play to wake those muscles up again.

Carole Yoshiwara
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Yoshigirl Fitness

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 DC student at Palmer West College of Chiropractic beginning January 2019, and was previously a Physical Therapy Aide at a Boston hospital. I focus on strength training as well as swimming, and triathlons. I am also a Level 1 Certified Nutrition Coach from Precision Nutrition.