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Beginner/Intermediate Off-Season Plan (12 Weeks, by Heart Rate and Pace)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description


Coach Alison Freeman is a:
- USA Triathlon Level II Endurance Certified Coach
- Ironman University Certified Coach
- Training Peaks Level 2 Accredited Coach

She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

About the Plan:

This 12 week program is a Beginner/Intermediate Plan for off-season fitness maintenance.

The plan is divided into three 4-week blocks, each block having a focus on a single sport with maintenance workouts in the other disciplines. The primary focus sport will have four workouts a week, with the other sports having two workouts a week. Two strength workouts each week are also included in the plan.

There benchmark workouts for each sport at the end of the respective training block to assess fitness and adjust training zones. This plan can be repeated, in full or by cherry-picking a specific sport-focused block, to extend the duration of your off-season.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 6-7 hours of weekly training for the past four weeks.

During maintenance weeks, your volume for the maintenance sports will be:
- 4000 yards/meters of swimming
- 2 hours 30 minutes of cycling
- 1 hour 45 minutes of running

During focus weeks, your volume for the focus sport will be:
- 6500-7000 yards/meters of swimming
- 3 hours 30 minutes to 3 hours 45 minutes of cycling
- 2 hours 10 minutes to 2 hours 35 minutes of running

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.

Have questions?

Email Coach Alison.

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:52:00 00:45:00
Run x3
01:58:00 01:00:00
Bike x3
02:51:00 01:30:00
Strength x2
01:30:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:52:00 00:45:00
01:58:00 01:00:00
02:51:00 01:30:00
01:30:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alison Freeman

NYX Endurance

I am a USAT Level II Endurance and IRONMAN® Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. I specialize in working with athletes new to long-course (IRONMAN® 70.3 and IRONMAN®) racing, as well as athletes with atypical or unusually time-constrained schedules. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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