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Triathlon Training through the Holidays (4-5 hours/week)

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Triathlon Training through the Holidays (4-5 hours/week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Maria Simone

All plans by this Coach


9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Maintain your fitness through the holidays!

Creator: Maria Simone, No Limits Endurance Coaching

Length: 9 week

Weekly Duration (average): 4-5 hours, balanced across the sports

Ability level: Beginner

This plan is ideal for the beginner to intermediate athlete who is looking to maintain fitness through the holidays, in preparation for the triathlon training to come in the new year. It is built to work around the chaos and hectic schedules of the holidays, with shorter workouts and strength work that can be done at home. Pool workouts are 2x/week, but there is an alternate swim cord workout if getting to the pool is a time crunch.

Week 1 of the plan includes information about how to set your zones: 1) Heart rate for bike & run; 2) Power for Bike, 3) Pace for swim & run. If you do not have a bike power meter, workout descriptions include information for using HR.

This plan assumes that you've been doing some training across swim, bike and run for about 4 hours per week. If you've been training *more*, consider my plan for 6-7 hours per week, or 8-9 hours per week.

In addition to the swim, bike and run sessions, this plan provides at-home based short strength sessions, that can be completed with bodyweight.

Coach Maria is a USA Triathlon Level 2, and USA Cycling Level 2 certified coach with over a decade of experience, and 10x 140.6 finishes, including the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner.

This plan does not come with regular coach correspondence or revisions. However, anyone who purchases the plan may have a one-time email consult - I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate. If you need revisions, they can be made for a fee (depending on the extent of the revisions needed.)

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the (mostly virtual) team for endurance athletes with no limits! We have two Tiers to choose from, both with access to a forum with the coaches, monthly team meetings, weekly newsletters with actionable training advice, and a community that can't be beat!

Visit #NLECrew for details or to sign up. After purchase, email to get the code!

For more information about No Limits Endurance Coaching, please visit our website at

Join us on Facebook and let us know how the training goes and how the race goes!

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
01:47:00 01:10:00
Run x2
01:26:00 00:55:00
Swim x2
01:06:00 00:40:00
Strength x2
00:38:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:47:00 01:10:00
01:26:00 00:55:00
01:06:00 00:40:00
00:38:00 00:20:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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