Improve Your Swim, Bike or Run in the Off-Season

MyProCoach Fitness Maintenance Plans: Smart Off-Season Training

MyProCoach Fitness Maintenance plans are designed to help you maintain swim, bike, and run fitness during the off-season by striking the right balance between volume, intensity, and recovery.

That said, every athlete is different—and the off-season is an ideal time to give extra attention to your weakest discipline.

While these plans aren’t personalized, you can adapt them strategically to place more emphasis on swimming, cycling, or running without losing the benefits of balanced triathlon training.

How to Emphasize Swim, Bike, or Run

If you want to dedicate more time to one discipline:

1. Choose a Triathlon Fitness Maintenance plan that requires slightly less time than you have available.

2. Follow the plan as written to maintain overall triathlon balance.

3. Add one or two extra sessions per week in your chosen focus discipline (swim, bike, or run).

This approach gives you flexibility without overwhelming your recovery.

Which Workouts Should You Add?

Focus your added sessions based on what you want to improve most:

🏊 Swimming

If swimming is your weakest discipline or you’re still developing technique:

• Add 1–2 technique-focused swim sessions per week

• Work with a coach where possible, or record your stroke for feedback

• Off-season technique improvements pay huge dividends later in the season

👉 Explore: Top 7 Swim Workouts for Triathlons.

🏃 Running

Choose your focus based on your goals:

• Endurance:
  Add an easy Zone 2 run, ideally on rolling terrain, trails, or hills. Gradually extend the duration.

• Speed & strength:
  Add one extra quality session per week using short intervals, tempo efforts, or hill repeats.

👉 Explore: 3 Essential Run Speed Sessions

🚴 Cycling

To build cycling strength and durability during winter:

• Add steady aerobic rides or low-cadence strength work

• Focus on consistency rather than intensity

• Indoor riding can be highly effective when structured well

👉 Read: Phil's Blog: 3 Best Winter Cycle Training Tips

Important Notes

Workout Order

Adding sessions may require moving workouts around. Be mindful of recovery and avoid stacking hard sessions back-to-back. This article outlines the best ways to move workouts around.

Keep the Big Picture in Mind

The goal isn’t just short-term gains—it’s becoming a stronger, more balanced triathlete when race-specific training begins. Smart off-season adjustments now can lead to meaningful improvements later in the year.

Key Takeaway

Fitness Maintenance plans provide structure and consistency during the off-season—but with a thoughtful approach, they can also help you target weaknesses, refine skills, and build confidence for the season ahead.

Train smart, stay flexible, and use this time to set yourself up for long-term success.

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