NYX Endurance Beginner/Intermediate Off-Season Plan (12 Weeks, by Heart Rate and Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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NYX Endurance Training Plans.
We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.
About the Plan:
This 12 week program is a Beginner/Intermediate Plan for off-season fitness maintenance.
The plan is divided into three 4-week blocks, each block having a focus on a single sport with maintenance workouts in the other disciplines. The primary focus sport will have four workouts a week, with the other sports having two workouts a week. Two strength workouts each week are also included in the plan.
There benchmark workouts for each sport at the end of the respective training block to assess fitness and adjust training zones. This plan can be repeated, in full or by cherry-picking a specific sport-focused block, to extend the duration of your off-season.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 6-7 hours of weekly training for the past four weeks.
During maintenance weeks, your volume for the maintenance sports will be:
- 4000 yards/meters of swimming
- 2 hours 30 minutes of cycling
- 1 hour 45 minutes of running
During focus weeks, your volume for the focus sport will be:
- 6500-7000 yards/meters of swimming
- 3 hours 30 minutes to 3 hours 45 minutes of cycling
- 2 hours 10 minutes to 2 hours 35 minutes of running
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See this article for more information.
A Website Just for Coach Alison’s Athletes!
Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.
The NYX Mob and Discounted Training Plans
The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.
Email Coach Alison.
IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:51 hrs||0:45 hrs|
|1:58 hrs||1:00 hrs|
|2:50 hrs||1:30 hrs|
|1:30 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:51 hrs||0:45 hrs|
||1:58 hrs||1:00 hrs|
||2:50 hrs||1:30 hrs|
||1:30 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor