Triathlon Off-Season Prep
Author: Veritas Endurance Coaching
Length: 10 Weeks
Tags: triathlon
Typical Week: 2 Swim, 2 Run, 1 Bike, 1 Strength
Longest Workout:
1:00 hrs swim
2:30 hrs bike
1:20 hrs run
Author: Veritas Endurance Coaching
Length: 10 Weeks
Tags: triathlon
Typical Week: 2 Swim, 2 Run, 1 Bike, 1 Strength
Longest Workout:
1:00 hrs swim
2:30 hrs bike
1:20 hrs run
Triathlon Off-Season Prep
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.
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
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
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
Run- 15 min easy warmup 40 min zone 2 5 min cooldown
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
Warm up 200 swim 100 kick 200 pull Main Set 1500 yrds easy Optional 100 cool down
2 hr ride z2