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Off-Season Training Plan -12 week

Author

Kathy Morrisson

All plans by this Coach
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Length

12 Weeks

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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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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
Run
1:45 hrs 0:49 hrs
Swim
1:55 hrs 1:00 hrs
Bike
1:56 hrs 1:00 hrs
Strength
1:30 hrs 0:45 hrs
Day Off
—— ——
Other
1:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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