Winter triathlon training - 12 weeks of building a stronger athlete!
Author
Tatjana Ivanova
All plans by this CoachLength
12 Weeks
Typical Week
3 Strength, 1 X-Train, 1 Run, 2 Swim, 1 Bike
Longest Workout
1:20 hrs swim
1:10 hrs bike
1:15 hrs run
Plan Specs
triathlon intermediate advanced masters weightloss hr based tss based strength
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Summary
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!
Stats
Sample Day 1
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 6
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 8
Dynamic warm-up - please do all drills as prescribed, in highest quality and without rushing though them. The slower - the better!
Sample Day 11
Dynamic warm-up + Session 4 as per attached. Make sure you stretch throughout the sets and at the end of training.
Sample Day 20
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 22
Do thw warm-up and then the Session 5. Stretch well after.
Sample Day 62
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.