Maintenance Training Plan 8 weeks in-between Full Distance Tri Races | HR | Email Access to Coach
Maintenance Training Plan 8 weeks in-between Full Distance Tri Races | HR | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
So the age old question is "what do I do between training plans and Full Distance events?"
The best answer is a maintenance plan which entails stepping back from race-focused training to let your body regenerate without loosing your fitness. This plan does just that. You can interrupt this plan at any point to switch to week 1 of your next race focused training plan. This plan is aimed at intermediate and above athletes.
It includes swim, bike, run and strength & conditioning sessions to maintain fitness, strength and flexibility. It's is based on 80/20 or polarised training principles. Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity and 20 per cent at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.
What do you get in the plan:
- 8 weeks of swim, bike, run and S & C sessions
- Heart Rate targets for Run for Garmin, Coros, Polar etc
- Heart Rate targets for Bike - structured sessions for Garmin, Coros, Polar etc
- Structured swim session for your Garmin
- Links to videos that will help you complete the sessions.
- Links to downloadable session plans
- Indoor, at home and outdoor training options (Treadmill, Static Cycling , S and C and Rowing)
- Rowing, resistance bands or body-weight S and C sessions alternatives if you don't have access to a pool
- HRV, Meditation and Deep Stretching Options
You choose the alternative session you would like to do day to day. Choose from outdoors or treadmill for the run, outdoors or turbo training inside for the bike and swimming or rowing for the swim. Just do the one that suits you not all of them!
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and triathlon event!
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x6
|
03:01:00 | 00:45:00 |
|
Run
x3
|
02:21:00 | 01:30:00 |
|
Swim
x3
|
00:30:00 | 01:00:00 |
|
Rowing
x3
|
01:13:00 | 01:00:00 |
|
Bike
x3
|
03:03:00 | 02:00:00 |
|
Other
x2
|
00:25:00 | 00:17:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:01:00 | 00:45:00 | |
|
|
02:21:00 | 01:30:00 | |
|
|
00:30:00 | 01:00:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
03:03:00 | 02:00:00 | |
|
|
00:25:00 | 00:17:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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