Triathlon Off-Season Prep

Average Weekly Training Hours 08:27
Training Load By Week
Average Weekly Training Hours 08:27
Training Load By Week

This plan provides a structured approach to off-season strength training. The plan also allows enough time in the primary sports to maintain the previous season's fitness. The times and distances in the plan equate to an intermediate to advanced level, but can be adjusted down for beginners. The strength workouts should remain relative to the individual regardless of ability.

Sample Day 1
0:50:00
1829m
2000y (100s)

Warmup 200 swim 100 kick 200 pull Mainset 10x 100 moderate 10 sec rest 4x 50 build to race pace 10 sec rest Cool Down 300

Sample Day 2
1:00:00
Strength and Core workout

Lighter weight and 20ish reps 2 sets

legpress
leg extension
calf raises
benchpress
lat pull downs
seated row

Core
Planks (front, back, L, R) 1 min each
Leg lifts 2 x 30
situps 2 x30

Sample Day 3
0:45:00
2286m
2500y z1-2 w/drills

Warm-up 300 easy 200 kick 300 pull Main set 6 x 50 drill/ swim (odds catchup, evens sighting) 15 sec rest 300 swim rest 1 min 8 x 100 IM moderate pace 25 sec rest Cool Down 200

Sample Day 3
1:00:00
1 hr easy run

Run- 15 min easy warmup 40 min zone 2 5 min cooldown

Sample Day 4
1:00:00
Strength and Core workout

Lighter weight and 20ish reps 2 sets


legpress
leg extension
calf raises
benchpress
lat pull downs
seated row

Core
Planks (front, back, L, R) 1 min each
Leg lifts 2 x 30
situps 2 x30

Sample Day 5
1:00:00
1829m
2000y recovery

Warm up 200 swim 100 kick 200 pull Main Set 1500 yrds easy Optional 100 cool down

Sample Day 6
2:00:00
2 hr z1-2

2 hr ride z2

Robert Duncan
|
Bob Duncan Racing

Coaching: Bob Duncan Racing, Veritas endurance. Highlights include 4 IM World Championship qualifiers (6 total finishes), 3 age group USAT long course champions, 1 Chicago triathlon age group champion, Current coach Andrew Starykowicz American IM Record Holder, World REcord Holder IM Bike split
I take a no nonsense approach to training with focus on intensity over distance