Off-Season Winter Maintenance for Triathletes, Beginner 4-7 hours/week
12 weeks - $59.00
Total Miles: 377
Total Hours: 66
Total Miles: 377
Total Hours: 66
This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program. This plan has 2 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 3:30 - 7 hours.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome to the D3 Off-Season Plan! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #2
Bike Base: Endurance
Planned Time: 0:30
30' ride on a flat course. Keep HR in Zone 1-2.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Planned Time: 0:0
Welcome to the D3 Off-Season Plan! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #2
Bike Base: Endurance
Planned Time: 0:30
30' ride on a flat course. Keep HR in Zone 1-2.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Day #2
Continuous Swim: Endurance - 18 min 600 yd
Planned Time: 0:20
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:25
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:20
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:25
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Day #3
relax
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #4
Swim TT: Assess Fitness - 35 min 1400 yd
Planned Time: 0:40
WU: 200 warm up (wu). 8 x 50 on 15 sec rest. MS: 500 yd TT (time trial) for time. CD: 300
Workout #2
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Planned Time: 0:40
WU: 200 warm up (wu). 8 x 50 on 15 sec rest. MS: 500 yd TT (time trial) for time. CD: 300
Workout #2
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Day #5
relax
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax