Winter triathlon training - 12 weeks of building a stronger athlete!

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

This plan is for all triathletes who want to become stronger and to build a solid foundation for the season.
Some experience and 1-2 seasons of racing is required. We will work on your key mover muscles and your technique across all disciplines. The sessions are progressive and never boring!
This plan brings together the very best of my best knowledge from many years of coaching, racing and learning in Germany, Switzerland, USA and Russia - and working with legendary Brett Sutton.
Please contact me at coachtatjana@gmail.com and I will be able to help you further.
Your winter will be fun!

Sample Day -9
1:00:00
40TSS
S&C: Dynamic Warm-up + Session 1 (bike power)

Dynamic warm-up + Session 1 as per attached. Please do all drills one by one and not as a circuit. Make sure you stretch throughout the sets and at the end of training.

Sample Day -4
1:00:00
40TSS
S&C: Dynamic Warm-up + Session 3 (swim power)

Dynamic warm-up + Session 3 as per attached. Do the drills one by one, not as a circuit. Make sure you stretch throughout the sets and at the end of training.

Sample Day -2
0:40:00
30TSS
S&C: Dynamic warm-up drills

Dynamic warm-up - please do all drills as prescribed, in highest quality and without rushing though them. The slower - the better!

Sample Day 1
1:00:00
40TSS
S&C: Dynamic warm-up + Session 4 (run power)

Dynamic warm-up + Session 4 as per attached. Make sure you stretch throughout the sets and at the end of training.

Sample Day 10
1:00:00
40TSS
S&C: Dynamic Warm-up + Session 2 (bike power HEX hard)

Dynamic warm-up + Session 2 as per attached. Please do one by one and not as a circuit. If you dont have HEX, use heavy dumbbells. Make sure you stretch throughout the sets and at the end of training.

Sample Day 12
1:10:00
50TSS
S&C: Overall work-out with dynamic warm-up

Do thw warm-up and then the Session 5. Stretch well after.

Sample Day 52
1:00:00
40TSS
S&C: Dynamic Warm-up + Session 1 & 3 (bike & swim)

Dynamic warm-up + Session 1 as per attached. Please do one by one and not as a circuit. Make sure you stretch throughout the sets and at the end of training.

Tatjana Ivanova, TriSutto (Brett Sutton), IronmanU and DTU certified
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Coach Tatjana

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