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Four Week Off Season Triathlon Plan

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Four Week Off Season Triathlon Plan

Author

Simon Olney

All plans by this Coach

Length

4 Weeks

Plan Description

In this plan, British Triathlon High Performing Coach Simon Olney will help you keep some fitness and structure in the off season, to help you falling off the wagon entirely. A period of total rest is required at the end of every season, but we don't want to let our hard fought gains go to waste.

This plan includes one high quality workout per week, two strength sessions, and some easier sessions based on building an aerobic base or on refining technique.

The sessions in this plan are based on heart rate, as coming off the back of a season of racing our power and speed zones may no longer be relevant, and this is a time to focus on what our body is telling us. If however you are very wedded to your power and pace zones and wish to continue with them, you can find a power and pace based version of this plan here.

This plan is designed simply to help you tick over and minimise any loss to fitness. I recommend taking a small break between your last race of the season and starting this plan.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No detail
Tuesday

Incremental 25M

Swim2000 mStructured Workout
This is a workout aimed at developing your awareness of pacing and developing swim gears, by ensuring every 100 in the main set is slightly faster than the previous one. Useful not only in training, but also on race day. Many swimmers only have two speeds (medium fast and very fast), so we want to break these down into a greater selection of paces.

For the main set of 100s, I recommend you start out easy, otherwise you will be hitting your all out pace much sooner than you like, and will likely fail the session. 15 100s can feel like a lot by the time you're seven in, so don't get ahead of yourself.
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Easy Ride HR

Bike01:00:0057 TSSStructured Workout
A staple aerobic workout to make you more efficient over longer distances. Try to keep the heart rate in the given zone, but it will increase on the hills and decrease on the descents. Also bear in mind it can take several seconds for your heart rate to stabilise when changing intensity.
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Easy Run HR

Run01:00:0060 TSSStructured Workout
This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed targets, but it's important you do your best, even if you walk short sections, to help your body adapt to the stimulus.

It may seem strange to have a workout without a specified warmup or cool down, but for many athletes it will be impossible to run in zone 1, as the heart rate increases too rapidly. Instead, take it slightly easier for the first and last five minutes.
Details
Sunday

Spinner HR

Bike00:54:0034 TSSStructured Workout
A nice easy workout with a focus on cadence, making sure you keep it between 85 and 100 RPM during the main set. This helps to offset the lazy pedalling which can be caused by steady state work in ERG mode, or to help those who self select a low cadence to spend time out of their comfort zone.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
—— ——
Bike x2
01:58:00 02:00:00
Day Off x1
—— ——
Run x1
00:40:00 01:00:00
Swim x1
2,350m 2,500m
Workouts Per Week Weekly Average Longest Workout
Strength Strength
—— ——
Bike Bike
01:58:00 02:00:00
Rest Day Off
—— ——
Run Run
00:40:00 01:00:00
Swim Swim
2,350m 2,500m

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.

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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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