Off-Season Training Plan -12 week
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Still have questions about this plan?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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
1:45 hrs | 0:49 hrs |
|
Swim
x2
|
1:55 hrs | 1:00 hrs |
|
Bike
x2
|
1:56 hrs | 1:00 hrs |
|
Strength
x2
|
1:30 hrs | 0:45 hrs |
|
Day Off
x1
|
—— | —— |
|
Other
x1
|
1:00 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:45 hrs | 0:49 hrs | |
|
|
1:55 hrs | 1:00 hrs | |
|
|
1:56 hrs | 1:00 hrs | |
|
|
1:30 hrs | 0:45 hrs | |
|
|
—— | —— | |
|
|
1:00 hrs | 1:00 hrs |
Training Load By Week
