Off-Season, Intermediate, 12 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

Author

Alison Freeman: D3 Multisport Triathlon Coach, USAT & Ironman U Certified Coach

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 8 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.


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Ironman University Certified Coach
  • Training Peaks Level 2 Certified Coach

Length: This 12 week program is an Intermediate Plan for off-season fitness maintenance. The plan averages 9 hours per week. 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.

Requirements: You should have a good base of 8-10 hours of weekly training leading into this plan. You should also be able to:
  • Swim at least 2400 yards/meters
  • Bike at least 2 hours and 30 minutes
  • Run at least 1 hour and 30 minutes

During maintenance weeks, your volume for the maintenance sports will be:
  • 4200-4400 yards/meters of swimming
  • 2 hours 30 minutes to 3 hours of cycling
  • 2 hours to 2 hours 40 minutes of running

During focus weeks, your volume for the focus sport will be:
  • up to 7400 yards/meters of swimming
  • up to 4 hours of cycling
  • up to 3 hours 35 minutes of running


Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. During the training plan, there is benchmark testing 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.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com

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 Certified, Ironman U Certified, and TrainingPeaks Level 2 Accredited Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.

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

Off-Season, Intermediate, 12 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

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