Triathlon Off-Season Prep
10 weeks - $74.99
Total Miles: 74
Total Hours: 85
Total Miles: 74
Total Hours: 85
This plan provides a structured approach to off-season strength training. The plan also allows enough time in the primary sports to maintain the previous season's fitness. The times and distances in the plan equate to an intermediate to advanced level, but can be adjusted down for beginners. The strength workouts should remain relative to the individual regardless of ability.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
2000y (100s)
Planned Time: 0:50:00
Warmup 200 swim 100 kick 200 pull Mainset 10x 100 moderate 10 sec rest 4x 50 build to race pace 10 sec rest Cool Down 300
Planned Time: 0:50:00
Warmup 200 swim 100 kick 200 pull Mainset 10x 100 moderate 10 sec rest 4x 50 build to race pace 10 sec rest Cool Down 300
Workout #2 : X-Train
Strength and Core workout
Planned Time: 1:00:00
Lighter weight and 20ish reps 2 sets legpress leg extension calf raises benchpress lat pull downs seated row Core Planks (front, back, L, R) 1 min each Leg lifts 2 x 30 situps 2 x30
Planned Time: 1:00:00
Lighter weight and 20ish reps 2 sets legpress leg extension calf raises benchpress lat pull downs seated row Core Planks (front, back, L, R) 1 min each Leg lifts 2 x 30 situps 2 x30
Workout #3 : Swim
2500y z1-2 w/drills
Planned Time: 0:45:00
Warm-up 300 easy 200 kick 300 pull Main set 6 x 50 drill/ swim (odds catchup, evens sighting) 15 sec rest 300 swim rest 1 min 8 x 100 IM moderate pace 25 sec rest Cool Down 200
Planned Time: 0:45:00
Warm-up 300 easy 200 kick 300 pull Main set 6 x 50 drill/ swim (odds catchup, evens sighting) 15 sec rest 300 swim rest 1 min 8 x 100 IM moderate pace 25 sec rest Cool Down 200
Workout #4 : Run
1 hr easy run
Planned Time: 1:00:00
Run- 15 min easy warmup 40 min zone 2 5 min cooldown
Planned Time: 1:00:00
Run- 15 min easy warmup 40 min zone 2 5 min cooldown
Workout #5 : X-Train
Strength and Core workout
Planned Time: 1:00:00
Lighter weight and 20ish reps 2 sets legpress leg extension calf raises benchpress lat pull downs seated row Core Planks (front, back, L, R) 1 min each Leg lifts 2 x 30 situps 2 x30
Planned Time: 1:00:00
Lighter weight and 20ish reps 2 sets legpress leg extension calf raises benchpress lat pull downs seated row Core Planks (front, back, L, R) 1 min each Leg lifts 2 x 30 situps 2 x30
Workout #6 : Swim
2000y recovery
Planned Time: 1:00:00
Warm up 200 swim 100 kick 200 pull Main Set 1500 yrds easy Optional 100 cool down
Planned Time: 1:00:00
Warm up 200 swim 100 kick 200 pull Main Set 1500 yrds easy Optional 100 cool down
Workout #7 : Bike
2 hr z1-2
Planned Time: 2:00:00
2 hr ride z2
Planned Time: 2:00:00
2 hr ride z2
Workout #8 : Run
1:20 run zone 1-2
Planned Time: 1:20:00
Warmup 20 easy run z2
Planned Time: 1:20:00
Warmup 20 easy run z2
Workout #9 : Swim
1800y swim stroke work
Planned Time: 0:40:00
Warm up 200 swim 100 kick 200 pull Mainset 10x100 stroke- no freestyle unless you don't know any of the others 25 sec rest 4x25 sprint Cool Down 200
Planned Time: 0:40:00
Warm up 200 swim 100 kick 200 pull Mainset 10x100 stroke- no freestyle unless you don't know any of the others 25 sec rest 4x25 sprint Cool Down 200