Winter Maintenance Phase I-12 Week

Average Weekly Training Hours 05:18
Training Load By Week
Average Weekly Training Hours 05:18
Training Load By Week

This 12-week Winter Maintenance Plan will build up and maintain a good foundation during the off-season. This Beginner plan should be used for an athlete who is looking for a basic start up plan during the winter or who has raced a Sprint distance triathlon.

Sample Day 1
0:28:00
1280m
Endurance-1400

WU: •200 easy. MS: •10x100 moderate on 20” rest. CD: •200 easy.

Sample Day 1
0:26:00
Strides-4x30

WU: 10’. MS: 4x30” strides with 1’ recovery. CD: 10’. Strides: Short repeats at a 5K pace (running notably fast but maintain form). Try to get about 45 left OR right foot strikes per 30" (90 RPM running cadence).

Sample Day 2
1:00:00
Spin Class

Keep your HR aerobic and have fun!

Sample Day 3
0:30:00
1372m
Endurance-1500

WU: •300 easy. •6x50 on 15” rest. MS: •5x100 moderate on 10” rest. •25 kick. •20” rest. •25 moderate. •20” rest. •55 kick. •20” rest. •25 moderate. •20” rest. •25 kick. •20” rest. •25 moderate. •20” rest. •25 kick. •20” rest. •25 moderate. •20” rest. CD: •200 easy. Kick: Regular kickboard kick or kick on back with hands over head, fingers locked.

Sample Day 4
0:20:00
Endurance-0:20

Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 5
0:30:00
Trainer Sprint-0:30

WU: 10'. MS: 4x2’ sprint with 2' recoveries. CD: 5'.

Sample Day 7
0:30:00
Recovery-0:30

Easy ride on the road, trainer, or stationary bike.

TriVault Multisport
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TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

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