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3 Month-OFF SEASON Tri Training


Carole Yoshiwara

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12 Weeks

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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:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:47 hrs 1:00 hrs
Day Offx2
—— ——
0:33 hrs 0:50 hrs
0:22 hrs 0:50 hrs
1,071m 1,417m
Workouts Per Week Weekly Average Longest Workout
1:47 hrs 1:00 hrs
Day Off
—— ——
0:33 hrs 0:50 hrs
0:22 hrs 0:50 hrs
1,071m 1,417m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Carole Yoshiwara

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.