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Phil's Off-Season Plan: Triathlon (Beginner) (3~5 hrs/wk) + Email Access to Coach: 12 Weeks


Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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12 Weeks

Plan Specs

triathlon beginner power based hr based pace based tss based

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Plan Description

Off Season Fitness Maintenance Plans for Beginner or Time Limited Sprint and Olympic Triathletes.
3 to 5 training hours per week.

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  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
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Is This Plan For You?
  • Recover from your season of racing and triathlon training
  • Stay fit for when the time comes to start ramping up your training again
  • 3 to 5 hrs of training per week, for Beginner Sprint & Olympic triathletes
  • 1-2 swims, rides and runs each week. Plus 2 strength sessions and 2 days off
  • Training volumes peak at 2000 swim, 1:15 hr ride and 45 min run
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 1000, ride 40 mins and run 30 mins. Sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:06 hrs 0:45 hrs
—— ——
1:32 hrs 1:15 hrs
1:06 hrs 0:50 hrs
0:39 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:06 hrs 0:45 hrs
—— ——
1:32 hrs 1:15 hrs
1:06 hrs 0:50 hrs
0:39 hrs 0:20 hrs

Training Load By Week

Phil Mosley


I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

Aerobic Endurance Bike

The intensity of this bike session is relatively low, but it's still enough to stop your body from de-training. This workout works well on an indoor bike trainer; you can also do it outside.

Warm Up:
10 mins in Z2.
3 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
3 x (3 mins in top end Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 2

Speed Workout Run

Warm Up:
7 mins easy in Z2,
3 x (30 secs in Z4 + 30 sec recoveries in Z1-2).

Main Set:
2 x (2 mins in Z4 + 4 min recoveries in Z2).

Warm Down:
4 mins in Z2.

Sample Day 2

Pool Swim: Endurance/Technique

There’s a big technical element to swimming, so it’s important to keep it up during the off-season. You will maintain your feel for the water with 1-2 swims each week.

Warm Up:
1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest).

Main Set:
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 15 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest).

Warm Down:
1 x (50 Breast in Z2 + 50 FS in Z2),
1 x (50 Back in Z2 + 50 FS in Z2).

Sample Day 4

Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 Drill in Z2 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Main Set:
2 x (100 Pull in Z2 + 20 sec rests),
1 x (100 FS in Z3 + 25 secs rest),
2 x (100 Pull in Z2 + 20 sec rests),
1 x (100 FS in Z3 + 25 secs rest).

Warm Down:
1 x (50 Choice in Z2 + 50 FS in Z2).

Sample Day 4

Maintenance: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

If you have more time available to train increase this session to maximum 40 minutes. Check the PDF for additional exercises according to your needs.

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Tricep Kickback: 3 x 10 (Exercise 16)
4. Mountain Climber: 3 x 8 (Exercise 24)
5. Reverse Crunch: 3 x 12 (Exercise 28)
6. Plank: 3 reps (Exercise 21)

Flexibility: 5 minutes

1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6

Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will maintain your efficiency for using fat for fuel and ability to transport oxygen to your working muscles. Feel free to increase the length of this ride.

Sample Day 7

Easy Run

A nice steady run in Z2. You should be able to chat at this pace. Make these runs social and fun. You can add up to 30 minutes to these easy runs if you wish.

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