Off-Season Training Plan -12 week
Off-Season Training Plan -12 week
Length
12 Weeks
Plan Description
This 12-week off season plan is designed for the off-season athlete that wants to improve their skills, strength and technique along with keeping a base level of conditioning. The plan will allow the athlete to go into the next season feeling fresh and mentally prepared for their specific triathlon plan. The plan prescribes 2 swims, 2 bikes, 3 runs, 2 strength days, 1 rest day and 1 non-structured day per week. The weekly volume ranges from 7 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. Friday is the rest day as this plan is written and the 4th, 8th and 12th week are adaption/drop back weeks. There is benchmark testing for swim, bike and run to track progress.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
01:45:00 | 00:50:00 |
Swim
x2
|
01:55:00 | 01:00:00 |
Bike
x2
|
01:56:00 | 01:00:00 |
Strength
x2
|
01:30:00 | 00:45:00 |
Day Off
x1
|
—— | —— |
Other
x1
|
01:00:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:45:00 | 00:50:00 | |
|
01:55:00 | 01:00:00 | |
|
01:56:00 | 01:00:00 | |
|
01:30:00 | 00:45:00 | |
|
—— | —— | |
|
01:00:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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