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.
Run for 15' immediately off the bike in Z2-3
Ride for 60' in Z2-3
Ride for 45' in Z2-3
WU: 300 yards easy swim
CD: 200 easy swim
WU: 10' easy run/ jog
MS: 5x1' at 5k pace with 1' easy jog/walk recoveries
CD: 10' easy run/jog
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.
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