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Off Season Triathlon Training

10 Week Off-Season Training Calendar

10 Week Triathlon Specific Strength Training and Endurance Maintenance Program

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10 Week Triathlon Specific Strength Training and Endurance Maintenance Program

ABOUT THE OFF SEASON TRIATHLON TRAINING PLAN

The main focus of the off-season triathlon training is to build muscular endurance and strength with a combination of weight training and lower intensity workouts while maintaining your base cardiovascular fitness. An off-season training program is ideal, as it will give you a mix of workouts allowing your body to continue building and growing in muscular endurance while preventing the body to adapt to the same workouts one would do without a proper plan. The off season training plan will help you maintain your base level so you do not loose your aerobic capacity (or VO2 Max – your body’s ability to transport and utilize oxygen).  Since most off-season training occur in the colder months, all workouts listed in this plan can be done in an indoor gym.  There will be 3 to 5 workouts per week. If a swimming pool isn’t available to you in the winter, substitute the swim workouts with either a run or bike by utilizing a workout from the prior week. This training plan can be repeated as many times as you wish, but take a 1 week break before recycling the plan.

 

YOUR COMMITMENT:

Commit to train at least 4 hours a week to maintain the aerobic fitness you have developed. There will be 3 – 4 workouts per week. Listen to your body and train intuitively. Enjoy training and make it a part of your new and healthy lifestyle.    

 

ATHLETE PROFILE:

You have completed a race about 1 – 4 months ago and have not done much or any training since your race. You would like to maintain aerobic conditioning, so you can build endurance and strength in the next season.  Your target race is between 6 to 12 months away.

PLAN FEATURES:

  • Weight training and base endurance maintenance plan for athletes coming off their triathlon season.
  • Triathlon specific weight training plan.
  • All Endurance maintenance plan can be done in an indoor gym.
  • Mild peak and recovery phase.
  • Workouts include Speed Work, Endurance and Power routines.

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