Off-Season - Intermediate

Overview

During the off-season, athletes start to wonder: "What should I do now? My season is almost over so what can I do to race faster next year?"

This off-season training program concentrates on aspects often forgotten by most athletes during the racing season, such as Motor Skills, Training Weaknesses, Strength Training, and Building into the Season.

Weekly Total hours - 8 to 10 hours

See Plan in Training Tilt

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Long Endurance Ride gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 2h 14 m
swim: 1h 47 m
run: 2h 31 m
Total: 6h 32 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Long Endurance Ride gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 2h 15 m
swim: 1h 52 m
run: 2h 34 m
Total: 6h 41 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Endurance gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 2h 15 m
swim: 1h 47 m
run: 2h 31 m
Total: 6h 33 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Endurance gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 2h 16 m
swim: 1h 52 m
run: 2h 34 m
Total: 6h 42 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week part 2) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Endurance gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 2h 15 m
swim: 2h 0 m
run: 2h 31 m
Total: 6h 46 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 34 m
Total: 7h 26 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week part 2) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 2h 59 m
swim: 2h 0 m
run: 2h 31 m
Total: 7h 30 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 39 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week part 2) swim: Swim - Endurance (Odd Week part 2) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week part 2) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 3h 2 m
swim: 2h 0 m
run: 2h 36 m
Total: 7h 38 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week part 2) swim: Swim - Endurance (Even Week pt 2) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 3h 3 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 42 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week part 2) swim: Swim - Endurance (Odd Week part 2) gym: Off-Season Weight Training run: Run - Motor Skills (Odd Week part 2) swim: Swim - Recovery swim: Swim - Motor Skills (Odd Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Hilly Run

ride: 3h 2 m
swim: 2h 0 m
run: 2h 36 m
Total: 7h 38 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week part 2) swim: Swim - Endurance (Even Week pt 2) gym: Off-Season Weight Training run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery swim: Swim - Motor Skills (Even Week) run: Off-Season Long Run ride: Long Endurance (2) gym: Off-Season Weight Training run: Off-Season Treadmill Build

ride: 3h 3 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 42 m

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