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Off-Season Training Plan -12 week

Author

Kathy Morrisson

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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.

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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

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!

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  • 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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