Winter Maintenance (Int.) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 08:12
Training Load By Week
Average Weekly Training Hours 08:12
Training Load By Week

This 12 week plan is developed for the athlete who has completed a Olympic distance triathlon and is looking for a maintenance program for the pre-season. This plan consists of 3 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 7-10 hours a week.

Sample Day 1
0:15:00

Run for 15' immediately off the bike in Z2-3

Sample Day 1
1:00:00

Ride for 60' in Z2-3

Sample Day 2
0:45:00

Ride for 45' in Z2-3

Sample Day 2
0:40:00
1189m

WU: 300 yards easy swim
MS: 1X800
CD: 200 easy swim

Sample Day 3
0:30:00

WU: 10' easy run/ jog
MS: 5x1' at 5k pace with 1' easy jog/walk recoveries
CD: 10' easy run/jog

Sample Day 3
0:30:00

Strength Upper body strength training. 2-3 sets of 10-15 reps at 40-60% of max. Some good upper body exercises are: Bicep curls (standing and sitting), triceps curls, triceps extensions, lat pull down, dumb bell bench press, seated rows.

Sample Day 4
0:45:00

WU: 20' easy spin with 5x1' at >100RPMs with 1' easy spin rec.
MS: 5x1' in Z5 with 1' easy spin recoveries
CD: 15' easy spin