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Injury Prevention Strength / Base Season Triathlon


Heather Casey, CSCS, USAT L2 Coach

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4 Weeks

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Plan Description

Transition season plan emphasizing more core and strength than enduance volume.
Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises.
Core work balances work of anterior and posterior musle groups.
Quality Swim, Bike and Run over Quantity during this plan.
Watch and listen to Coach Casey's summary of the plan here:

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
2:11 hrs 0:40 hrs
Run x3
2:13 hrs 1:30 hrs
Swim x2
1:54 hrs 0:50 hrs
Other x2
0:18 hrs 0:35 hrs
Bike x2
2:04 hrs 1:15 hrs
X-Train x2
1:37 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 0:40 hrs
2:13 hrs 1:30 hrs
1:54 hrs 0:50 hrs
0:18 hrs 0:35 hrs
2:04 hrs 1:15 hrs
1:37 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

$29.00 - Buy Now