Out of Season Bike Focus for 16 Weeks
Out of Season Bike Focus for 16 Weeks
Length
16 Weeks
Plan Description
16-Week Training Plan Preview
Plan Preview Video with Coach Wendy
In addition to 16 weeks' worth of running workouts, we also include 3 instructional videos, one before each phase of training. Coach Wendy explains how each training block is organized and structured.
This is a multimedia approach, complete with links to drills, heart rate, and pace training so you understand the purpose and effort of each workout.
Training Overview
This 16-week plan starts with:
- 4 days of swimming
- 1 day of cycling
- 1 day of running
- 2 days of strength training
It gradually builds up to 6 days of swimming per week. Monday is a scheduled rest day, and the longer workouts are typically on the weekend.
Training duration ranges from 3 to 8 hours per week, and intensity is based on Rate of Perceived Effort (RPE). Athletes can adjust to heart rate, power, or pace as needed. Generally, beginners benefit from training with RPE, while advanced athletes may focus on power.
Progressive Training
Each month, you will progressively build both duration and intensity for 3 weeks, followed by a recovery week with lower volume.
The progression is based on swim distance, so the time to complete each workout will vary depending on individual experience.
Common Off-Season Mistakes
Watch the video on common off-season mistakes
Bonus Offer
Each purchase comes with a complimentary 30-minute Skype consultation with Coach Wendy.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
05:03:00 | 01:38:00 |
|
Run
x1
|
00:46:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Swim
x1
|
00:07:00 | 00:40:00 |
|
Strength
x1
|
00:37:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:03:00 | 01:38:00 | |
|
|
00:46:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:07:00 | 00:40:00 | |
|
|
00:37:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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