Off-Season Winter Maintenance, 12 Weeks, Beginner 5-8 hrs/wk

Average Weekly Training Hours 06:52
Training Load By Week
Average Weekly Training Hours 06:52
Training Load By Week

Beginner Off-Season, 5-8 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 12 Weeks
Time: 90 hours

This plan is for the beginner who is just getting started with triathlon. There are 2-3 workouts per week in each sport. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours and most weeks are around 6.5-8 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Titles. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our 'How to use Intensity' documents. You’ll also have access to our online videos for run, swim, bike and transition drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: and check out our website at:

Sample Day 1
On the Trainer: Pedaling Efficiency

WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence (spin up until absolute failure), RI 1’. 3–4 x 15” at max cadence to spinout (spin up until absolute failure), RI 45”

Sample Day 2
Easy Swim: Easy - 35 min 800 yd

Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.

Sample Day 3
Core Workout 1 from D3 Website

All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted.
Exercise/Reps -
Crunches /25,
Back Extension ball /15,
Superman on elbows / 45" - 2',
V-ups / 10-15,
Pushups / 10-15,
Medicine Ball twists / 25 ea side,
Supine hip extension 12-15,
Crunches / 25

Sample Day 3
Trainer: Pedaling Efficiency - 41 min

WU: 7' - CD: 5' One leg spinning alternating right and left legs. Spin for 30" right leg, then spin at 100 PRM with both legs for 30". Then spin for 30" left leg, then spin at 100 RPMs with both legs for 30". That is one repetition. Do 8x. Next is 5' at 100 RPMs, then 2.5' at 110, RPMs, then 1' at 120 RPMs. Then you will spin 4 x MAX spin out. Go until you can't spin any higher, spin easy for 1', repeat. CD.

Sample Day 4
Easy 1200 yd

Swim 4 laps (8 lengths), and take a 1 minute break. Do this 5 more times for a total of 1200 yards.

Sample Day 6
Core 2 Workout from D3 website

All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted.
Exercise/Reps -
Crunches /25,
Supine leg curl 12-15,
Superman on ball / 15 ea side,
Lying oblique crunches (no ball) / 10-15 ea side,
Elbow bridge / 10-15,
Reverse hyper extension / 12-15,
Crunches / 25

Sample Day 6
Big Gear: Power

15' wu. 15' cd. 12x1' seated Big Gear - with 1' recovery.

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.