Your 12 Week Triathlon Off-Season Maintenance Training Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
It’s that time of year when you can take a break from intensive triathlon training. But don’t pack away your gear just yet! This plan will give you structure to build base strength, mobility, and technique over the next 12 weeks ready for your next race training plan.
This 12-week maintenance program is designed for a triathlete who wants to maximise their chances of injury prevention & build powerful muscles across all three disciplines.
This plan is designed to work on your technique, strength, flexibility, mobility and stability to help avoid injuries when you start your race training plan.
Each session includes details of each exercises in a detailed session plan with links to videos showing how to perform each exercise.
What do you get in this plan?
🏊 2 swims per week to work on technique and speed
🏃 2 runs per week with Heart Rate and RPE targets for Garmin, Polar, Coros etc.
🚴♂️ 2 bike sessions per week to work on technique and maintain endurance - Power and RPE for Zwift, Wahoo, Rouvy etc
🏋️ Core Strength training
📹 How to use the plan documentation including video links on how to correctly execute the prescribed exercises
📊 Prompts on which day to do each session & why you are doing the certain exercises
🧘♀️ A progression of sessions over the 12 weeks to ensure you are increasing strength & flexibility
🔗 Links to exercise and technique videos
🪷 A variety of types of exercises to work not only on strength but flexibility, mobility and stability.
The plan includes exercises that will improve your strength and flexibility with sessions that will pin point the muscles required for the swim, bike, transition and run. The plan builds progressively over the 12 weeks.
The weekend runs can be trail runs and the weekend bike sessions could be mountain bike sessions to mix things up and have some fun!
You should consult your doctor before embarking on any physical fitness training.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor, WOWSA Level 3 open water swim coach and qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and next triathlon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.