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8 Week Off-Season Weight Loss and Strength Plan

Author

Andrew Dollar

All plans by this Coach

Length

8 Weeks

Plan Description

This plan is for the age group triathlete that struggles with weight gain in the off-season. It's an 8 week plan that combines swim, bike, and run workouts with 2-3 short strength sessions each week that can be done AT HOME. The purpose of this plan is to maintain fitness, correst muscle imbalances, teach your body to exercise without nutrition, lose weight, and maintain a light schedule. The hours peak at 6:10.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:41 hrs 1:15 hrs
Strength x3
1:06 hrs 0:45 hrs
Bike x2
1:43 hrs 1:49 hrs
Swim x1
0:36 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:41 hrs 1:15 hrs
Strength
1:06 hrs 0:45 hrs
Bike
1:43 hrs 1:49 hrs
Swim
0:36 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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