Maintenance PHASE
This 8-week interim plan is designed for those periods when you have a gap between training plans, don't have a specific race build to start just yet, or simply want some structure while continuing to train.
Rather than focusing on building towards a particular event, the aim of this block is to maintain your fitness, keep some intensity in your training and continue working across all three disciplines.
The plan is built around approximately 10+ hours per week, with some sessions marked as optional. Use these to increase or reduce your overall training volume depending on your training background, available time and how you're feeling.
There's no need to chase fitness during these four weeks. Stay consistent, enjoy your training and keep things ticking over ready for whatever comes next.
You don't need to complete every session for the plan to be effective.
STAYING ON TRACK
Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.
If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.
If you're starting this plan immediately after a race or particularly demanding training block, make sure you've allowed yourself enough recovery before starting.
! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries or concerns.
If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention.
Train at your own risk and always listen to your body over the plan.