Triathlon #OffSeason? Plan For Strength & Maintenance
Heather Casey, CSCS USAT L2All plans by this Coach
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This 8 week plan is intended for triathletes looking to bridge the gap between racing season and maybe a break for the Holidays or just transitioning to the next training plan. The volume and intensity is designed for Ironman or Ironman 70.3 athletes that can easily complete 2500 yards (or meters) swimming, 1 hour of running with walk breaks and 1 hour of cycling (indoors or outdoors.)
The plan consist of:
- 4 sessions per week of injury prevention work focusing on functional strength, Core work, and mobility
- 2 swims: one technical focused, 1 endurance swim
- 2 bike sessions: 1 Sweet Spot or endurance, 1 longer maxing out at 2 hours *All sessions can be used with Zwift, Trainer Road or any 3rd party upload program
- 2 run sessions: 1 short and sharp, 1 endurance longer run
At any time you can schedule a consultation for extra support by following the link below.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:35 hrs||0:45 hrs|
|1:53 hrs||1:31 hrs|
|3:01 hrs||2:10 hrs|
|0:10 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:35 hrs||0:45 hrs|
||1:53 hrs||1:31 hrs|
||3:01 hrs||2:10 hrs|
||0:10 hrs||0:45 hrs|