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Phil's Off-Season Plan: Intermediate IRONMAN 140.6/70.3 (7~9 hrs) + Email Access to Coach: 4 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

4 Weeks

Plan Specs

triathlon intermediate power based hr based pace based tss based

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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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Plan Description



Off Season Fitness Maintenance Plans for Intermediate IRONMAN 70.3 & 140.6 Triathletes.
7 to 9 training hours per week.


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  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
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Is This Plan For You?
  • Recover from your season of racing and triathlon training
  • Stay fit for when the time comes to start ramping up your training again
  • 7 to 9 hrs of training p/wk, for Intermediate IRONMAN 70.3 &140.6 Triathletes
  • 2 swims, rides and runs each week. Plus 2 strength sessions and 1 day off
  • Training volumes peak at 2800 swim, 3:15 hr ride and 90 min run
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 2200, ride 2:30 hrs and run 75 mins. Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:45 hrs 1:10 hrs
3:36 hrs 3:15 hrs
1:53 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:45 hrs 1:10 hrs
3:36 hrs 3:15 hrs
1:53 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——
—— ——

Training Load By Week


Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:45:00
1600m
Pool Swim: Endurance/Technique

There’s a big technical element to swimming, so it’s important to keep it up during the off-season. You will maintain your feel for the water with 1-2 swims each week.


Warm Up:
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 15 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 15 secs rest).

Main Set:
1 x (100 Pull in Z2 + 100 Drill in Z2 + 10 secs rest),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 10 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest).

Warm Down:
1 x (50 Breast in Z2 + 50 FS in Z2),
1 x (50 Back in Z2 + 50 FS in Z2).

Sample Day 2

0:45:00
50.7TSS
Speed Workout Bike

Warm Up:
10 mins easy in Z2,
5 x (10 secs in Z4 + 50 secs in Z2).

Main Set:
4 mins in Z4 + 2 mins recovery in Z2,
2 x (6 mins in Z4 + 2 mins recovery in Z2).

Warm Down:
8 mins in Z2.

Sample Day 2

0:20:00
Maintenance: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

If you have more time available to train increase this session to maximum 40 minutes. Check the PDF for additional exercises according to your needs.

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Tricep Kickback: 3 x 10 (Exercise 16)
3. Bent Over Row: 3 x 10 (Exercise 12)
4. Spider Climber: 3 x 8 (Exercise 25)
5. Bicycle Crunch: 3 x 10 (Exercise 26)
6. Plank: 3 reps (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

0:55:00
2200m
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest).

Main Set:
1 x (400 Pull in Z2 + 20 secs rest),
4 x (100 FS in Z3 + 15 sec rests),
2 x (200 Pull in Z2 + 15 sec rests),
2 x (200 FS in Z3 + 15 sec rests).

Warm Down:
1 x (100 Pull in Z2 + 100 Choice in Z2).

Sample Day 4

0:33:00
46.4TSS
Speed Workout Run

Warm Up:
5 mins easy in Z2,
5 x (20 secs in Z5 + 40 sec recoveries in Z1).

Main Set:
6 x (1 min in Z4-5 + 2 min recoveries in Z1-2).

Warm Down:
5 mins easy, slow jog in Z2.

Sample Day 4

0:20:00
Maintenance: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

If you have more time available to train increase this session to maximum 40 minutes. Check the PDF for additional exercises according to your needs.

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Squat Jump: 3 x 10 (Exercise 2)
3. Step Up: 3 x 10 (Exercise 7)
4. Glute Bridge: 3 x 14 (Exercise 18)
5. Lying Hip Abduction: 3 x 12 (Exercise 20)
6. Side Plank: 3 reps (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6

2:30:00
108.9TSS
Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will maintain your efficiency for using fat for fuel and ability to transport oxygen to your working muscles. Feel free to increase the length of this ride.

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