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Out of Season Multisport Focus for 16 Weeks

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Out of Season Multisport Focus for 16 Weeks


Wendy Mader

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16 Weeks

Plan Description

Plan Preview Video with Coach Wendy:

In addition to 16 week's worth of swim, bike, run and strength training 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 along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-9 hours per week. Intensity is set to rate of perceived effort, RPE, and you can adjust to heart rate, power or pace. Generally most beginners best train with RPE and advanced athletes training with power.

Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program. Here are some common mistakes athletes make in the off-season:

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:32:00 01:30:00
Bike x2
02:16:00 02:00:00
Swim x2
00:26:00 01:00:00
Strength x2
00:45:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:32:00 01:30:00
02:16:00 02:00:00
00:26:00 01:00:00
00:45:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

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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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