Sprint Triathlon Low Volume Off Season Plan + Strength
Sprint Triathlon Low Volume Off Season Plan + Strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
(Updated Sept 29, 2022)
This simple sprint triathlon training plan is fantastic for the triathlete who wants to keep training in the off season to maintain fitness. Lower volume with a splash of intensity. Workouts are the same each week and require 5.5 hours of total training time.
This plan is suitable for triathletes that do NOT want anything super fancy and highly structured. You just finished the race season. You want to give yourself a break but still continue training with a low-stress simple plan that keeps you moving and helps to maintain your gains.
It's also great for the busy person working a 9-5 job through the week and has more time to train on the weekends. Weekday workouts are short but the weekends make up for it.
This plan is best suited for those with a season of sprint distance triathlon training under their belt. It is not suited for beginners with no prior experience. It is NOT a race plan either. Again, it is for the off-season, post races, maintenance.
After the 4 weeks are completed, take one week of active recovery, and repeat this plan again. This is a great way to stay in shape for the winter months until base training begins again for the upcoming race season.
Not sure this plan is right for you? Email me and let's chat: tammy@gofitlife.ca
Coach Tammy Lee
Coach & Educator
22 years and counting...
Website: gofitlife.ca
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:29:00 | 00:40:00 |
|
Swim
x2
|
01:02:00 | 00:32:00 |
|
Bike
x2
|
02:00:00 | 01:00:00 |
|
Other
x2
|
00:27:00 | 00:15:00 |
|
Strength
x2
|
00:40:00 | 00:20:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:29:00 | 00:40:00 | |
|
|
01:02:00 | 00:32:00 | |
|
|
02:00:00 | 01:00:00 | |
|
|
00:27:00 | 00:15:00 | |
|
|
00:40:00 | 00:20:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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