12-Week Off-Season Comprehensive Training Plan for Triathletes: Swim, Bike, Run & Strength Conditioning

Welcome to a holistic off-season training program for beginner to intermediate triathletes who want a balanced approach to their preparation. This plan integrates structured swimming, cycling, and running training with essential strength, flexibility, and injury prevention sessions.

Beginning at 6:45 hours per week and peaking at 10 hours, this program offers a well-rounded training regimen that complements your aerobic and technical development in all three disciplines. It also includes focused VO2max development sessions in cycling and running every 7-10 days to maintain peak oxygen uptake throughout the plan. A reduced-load recovery week is scheduled every fourth week to aid recovery and promote physiological adaptations.

The strength and conditioning component of the plan requires minimal equipment—just resistance bands, a foam roller, and your body weight—making it convenient to perform at home. The workouts are designed to bolster your core, improve flexibility, and target key muscle groups essential for triathlon performance.

Throughout the plan, you will have access to email support from our expert coaches. For any questions or adjustments, don't hesitate to reach out to plansupport@tcc.wales.

If you require a more individualised approach, bespoke training plans are designed around your specific lifestyle, strengths, and weaknesses. For more details, please contact us at: bespokeplans@tcc.wales.

Key Features of the Plan:

• Starts at 6:45 hours of total training per week, including Strength x2 and Flexibility and Injury Prevention x1


• Peaks at 10 hours of total training per week


• Incorporates a recovery week every fourth week


• VO2max development sessions in cycling and running every 7-10 days


• All other sessions focus on aerobic development and technique work in swimming, cycling, and running

This comprehensive plan employs the principle of progressive overload, carefully escalating the challenge as you adapt and grow stronger. The overarching goal is to enhance your functional strength, flexibility, and resilience, improving performance in all three triathlon disciplines.