Winter Maintenance Phase II-15 Week

Author

TriVault Inc.

All plans by this Coach

Length

15 Weeks

Typical Week

2 Swim, 3 Run, 3 Bike, 1 Day Off

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:10 hrs run

Plan Specs

triathlon

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Summary

This 15-week Winter Maintenance Plan will build up and maintain a good foundation during the off-season. This Intermediate plan should be used by an athlete who has completed our 12-week Beginner Winter Maintenance Plan, raced an Olympic distance triathlon, or multipe Sprint distance triathlons.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:12
Training Load By Week
Average Weekly Training Hours: 06:12
Average Weekly Breakdown

TriVault Multisport

TriVault

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

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.

Back to Plan Details

Sample Day 1

1:00:00
2560m
Time Trial (1000)-Swim

WU: •500 easy. 8x50 on 15” rest. MS: •1000 TT. •100 easy. •3x200 moderate on 15” rest. CD: •200. TT-Time Trial: All out effort for time. The time for 1,000 yards divided by 10 is your average time per 100. This pace is now known as your T-Pace.

Sample Day 1

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 2

0:50:00
Time Trial-Run

WU: 10’. MS: 30’ TT. CD: 10’. TT-Time Trial: All out effort for time. Record your average heart rate, distance covered, and average pace over the last 20'.

Sample Day 2

0:40:00
1829m
Endurance-2000

WU: •400 easy. •6x50 on 15" rest. MS: •10x100 at T-pace +3" on 15” rest. CD: •300 easy. T-pace: Your average time per 100 from your time trial.

Sample Day 3

1:00:00
Spin Class

Keep your HR aerobic and have fun!

Sample Day 4

0:30:00
Endurance-0:30

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

Sample Day 5

0:45:00
Trainer ILT-0:45

WU: 10'. MS: •90" right, 90" left. •2x45" right, 45" left (alternating). •30" left, 30" right increase cadence each 5”. •4x20" right, 20" left (alternating). •2x15" right, 15" left (alternating). •4x10" right, 10" left (alternating). •4x5" right, 5" left (alternating). •4x1' at 100RPM with 1' recovery. •4x15" at 120RPM with 45" recovery. CD: 10'.

Winter Maintenance Phase II-15 Week

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