This 12-week off-season plan is designed for triathletes and runners who want to use the winter months to get stronger, move better, and stay motivated without the pressure of heavy race-specific training. The plan balances aerobic conditioning with a strong focus on technique, mobility, and gym-based strength work — building the physical qualities that will carry into next season.

Each week includes:

2 swim sessions (technique + endurance focus)

2 bike sessions (indoor-focused, progressive)

2 run sessions (one fun/off-season style session, one endurance run)

2 mobility sessions (20 mins each, for flexibility & recovery)

1 strength & conditioning session (bodyweight / functional strength)

1 weightlifting session (progressive gym-based strength & power)

The structure ensures that you’re not only keeping your aerobic base alive but also addressing weaknesses, movement quality, and raw strength — areas that often get overlooked in-season. The variety keeps training engaging and fun, with plenty of emphasis on injury prevention, durability, and skill development.

Perfect for: Triathletes and runners in their off-season who want to maintain fitness, build strength, and set themselves up for a successful race season ahead.

To support your development, we recommend making the most of the mobility, S&C, and weightlifting sessions — they’re a core part of this plan, not optional extras. They’ll ensure you return to structured training fitter, fresher, and stronger than ever.