Intermediate Off-Season Plan (12 Weeks, by Heart Rate and Race)

Author

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

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 6 Other, 3 Swim, 2 Strength, 3 Run, 3 Bike

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:30 hrs run

Plan Specs

triathlon intermediate hr based pace based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

STRUCTURED PLANS. PROVEN RESULTS.

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:
- 4600 yards/meters of swimming
- 2 hours 30 minutes of cycling
- 2 hours of running

During focus weeks, your volume for the focus sport will be:
- 6700-7200 yards/meters of swimming
- 4 hours of cycling
- 3 hours to 3 hours 30 minutes of running

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, provided 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, as well as into trainer software such as Zwift. 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).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:53
Training Load By Week
Average Weekly Training Hours: 08:53
Average Weekly Breakdown

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks 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.

Back to Plan Details

Sample Day 1

0:45:00
1800m
Sprint 25s #1

10x25 & 6x25

Sample Day 1

0:45:00
ST Progression #2a

WU: 5-10 min of easy, non-impact cardio

Movement prep: done as a circuit, 2 sets, bodyweight only
1. Walking lunge with upper body twist: 5-8 on each leg
2. Side lunge: 5-8 in each direction
3. 1-leg dead lift to knee raise – 5-8 on each leg

Main Set A: done as a circuit, 2 sets, light and springy with soft landings
1. High knee skips: 5 on each leg
2. One legged forward hops: 5 on each leg
3. Medicine ball squats: 5

Main Set B: strength exercises, 3 sets of 12 reps, approx. 70% of 1 rep max
1. Leg press
2. Reverse lunge
3. Romanian deadlift
4. Bench press
5. Dumbbell fly
6. Dumbbell front raise

Main Set C: bodyweight only, 2 sets of 12 reps
1. Piston squat
2. Dumbbell handle push-up

Core:
1. Front plank with toe and arm raises - 2x 30"
2. Side plank - 30" each side
3. Swiss ball back extensions - 12-24

CD: 5 min on foam roller attending to key muscles: glutes, hamstrings, calves, quads, hip flexors, adductors

Sample Day 2

0:30:00
1200m
Mixed Strokes #1

Sample Day 2

0:45:00
49.1TSS
Fartlek Run #1: 12x30"

Sample Day 3

0:45:00
ST Progression #2b

WU: 5-10 min of easy, non-impact cardio

Movement prep: done as a circuit, 2 sets, bodyweight only
1. Walking lunge with upper body twist: 5-8 on each leg
2. Side lunge: 5-8 in each direction
3. 1-leg dead lift to knee raise – 5-8 on each leg

Main Set A: done as a circuit, 2 sets, light and springy with soft landings
1. High knee skips: 5 on each leg
2. One legged forward hops: 5 on each leg
3. Medicine ball squats: 5

Main Set B: strength exercises, 3 sets of 12 reps, approx. 70% of 1 rep max
1. Squat
2. Step up
3. Romanian deadlift
4. Dumbbell incline press
5. Upright row
6. Dumbbell shoulder press

Main Set C: bodyweight only, 2 sets of 12 reps
1. Piston squat
2. Dumbbell handle push-up

Core:
1. Front plank with toe and arm raises - 2x 30"
2. Side plank - 30" each side
3. Swiss ball back extensions - 12-24

CD: 5 min on foam roller attending to key muscles: glutes, hamstrings, calves, quads, hip flexors, adductors

Sample Day 3

1:00:00
59.8TSS
Sweet Spot #2 by HR: 4x6'

4x 6' @95%

Sample Day 4

0:50:00
2200m
Threshold #14 4x4 MS1050

4 sets: 75-50-75-50 ... Total MS=1050
OK to use paddles for the 4th set

Intermediate Off-Season Plan (12 Weeks, by Heart Rate and Race)

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