Off-Season Winter Maintenance, 12 weeks, 1 workout per day M-F, 7-10 hrs/wk

Average Weekly Training Hours 08:21
Training Load By Week
Average Weekly Training Hours 08:21
Training Load By Week

Intermediate Off-Season, 7-10 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 12 Weeks
Time: 98 hours

This plan is for the intermediate triathlete who has completed one season of triathlon or has a previous sports background. This is a plan with 1 workout per day from Monday - Friday. This is for a time constrained athlete. On the weekends there are two workouts per day. Each week has an optional run off the bike, but this is only if you have time. There are 2-4 workouts per week in each sport. There is no strength training or core work included, due to time constraints, but we have those workouts on our website. Look under Resources/Articles/ Core 1-6 or look under Strength for the weight program. The maximum volume is around 10 hours and most weeks are around 8 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Titles. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our 'How to use Intensity' documents. You’ll also have access to our online videos for run, swim, bike and transition drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: and check out our website at:

Sample Day 1

WU: 400 swim then 6x50 on 15" rest. MS: 10x100 @T-pace - 5". Your rest is 15". CD: 300 easy.

Sample Day 2
Run Speed: Speed/Efficiency - 50 min

40' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Sample Day 3
Trainer: Efficiency

WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”

Sample Day 3
OTB = Off the Bike - OPTIONAL!

25' easy run off the bike

Sample Day 4

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.

Sample Day 5
Speed: 3x - 50, 100, 150, 100, 50. 2250 yds

300 wu. 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest. 100 cd.

Sample Day 6
LT 4x3'

15' wu, 15' cd. 4' hard at LT (RPE 8, 90IF), 6' easy (zone 2). Do this 3x.

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.