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FS Endurance - Offseason Recharge +Mental Skills +Strength +Nutrition (HIM Beginner & Master)

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FS Endurance - Offseason Recharge +Mental Skills +Strength +Nutrition (HIM Beginner & Master)


Florian Bögge - Head Coach Kona Endurance Hawaii & Pro-Triathlet

All plans by this Coach


8 Weeks

Plan Description

Author: Marion

By providing you not only with PHYSICAL training but also with MENTAL skills, STRENGTH and guidance on NUTRITION this plan will facilitate your recuperation from the previous season’s training and leave you well prepared for the next. More so, this plan will accelerate your athletic growth by providing specific training sessions to improve your economy, technique, strength, mental toughness, nervous system and nutrition.

REQUIREMENTS: Heart rate monitor


A properly designed off-season is key for improving as an endurance athlete from year to year. Striking the balance between reduced work load for recovery and providing enough training stress to minimize de-training is thus the ultimate goal.

In addition, the offseason is the best time for you to add and consolidate new athletic assets that facilitate you in reaching your potential next season. All while staying healthy.

This plan offers you:
- Dedicated swim, bike, run and strength sessions
- Mental skills and toughness training
- Information on how to nudge your nutrition
- Nervous system training for top performance
- Explanations & objectives of your workouts. Because literally in this case: ‘Knowledge is Power (W)’.

This plan will prevent you from making the common off-season mistake of combining weeks of too much training with weeks of too little exercise. The unfortunate result of such a poorly planned off-season is the inability to build on your previous year’s training and racing.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:35:00 00:50:00
Custom x2
01:02:00 01:00:00
Run x2
01:18:00 01:15:00
Other x2
00:37:00 00:30:00
Bike x2
01:51:00 02:00:00
Brick x1
00:45:00 01:25:00
Strength x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:35:00 00:50:00
01:02:00 01:00:00
01:18:00 01:15:00
00:37:00 00:30:00
01:51:00 02:00:00
00:45:00 01:25:00
00:45:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Florian Bögge

KONA Endurance

We provide the highest quality coaching and testing services for endurance athletes of all levels. Our scientific and longevity centered approach combined with two decades of professional experience will make you perform and feel better. We guarantee that!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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