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Off Season Program

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Off Season Program


Lee Zohlman

All plans by this Coach


8 Weeks

Plan Description


For some of you the off season is something you’ve been through time and time again. It’s just a 6-8 week block between the end of one multi sport season to the beginning of another. For others of you it will be the first one. So, what happens in the off season?

From our experience the athletes that maintain a basic level of multisport fitness have better results the following season than those that take extended time off. Why? If an athlete maintains fitness through the off season they can build on it and take a larger step up in performance the next season. An athlete with a base level of fitness who includes sport specific strength training AND some short high intensity bursts in their endurance training will be able to adapt to a higher load come the next training cycle. Using structured and frequent training sessions which work the proper energy systems the athlete is less prone to injury.

We have developed an Off Season Training Program which incorporates more tri specific strength training, flexibility sessions and run training to maintain fitness in the winter. The program is able to be followed online and for local athletes will include weekly coached run or functional strength training.

The weekly online training program will include:
• 1-2 Technique oriented swim workouts
• 1-2 bike workouts to work the aerobic and anaerobic systems appropriately for Off Season
• 4-5 run workouts programmed to build the athlete up for Half Marathon distance. Full marathon run workouts can easily be added.
• 2 Functional Strength Training workouts with access to BodyZen’s multi sport focused Strength Training Manual
• 1 flexibility session
• Online comprehensive training log

You have two options:
Complete Program
Eight week online training program through
One weekly session with the BodyZen group
Email/phone support with the coaches
Weekly BodyZen Newsletter
Discount at online and local triathlon retailers
Price: $199.00

E Version Program
Online only version
Email support with the coaches
Weekly BodyZen Newsletter
Discount at online and local triathlon retailers
Price: $99.00

For the E Version use coupon code: e version

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:06:00 02:15:00
Strength x2
01:55:00 01:00:00
Bike x2
03:36:00 03:00:00
Swim x2
01:52:00 01:00:00
X-Train x2
00:41:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
04:06:00 02:15:00
01:55:00 01:00:00
03:36:00 03:00:00
01:52:00 01:00:00
00:41:00 00:30:00

Training Load By Week

Lee A Zohlman

BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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