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

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:

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