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Off-Season Training Plan -12 week

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Off-Season Training Plan -12 week


Kathy Morrisson

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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.

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Training Plan Sample Week


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
Day Off
—— ——
01:00:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

  • 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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