Adapt Your Fitness Maintenance Plan to Work On a Specific Discipline

Phil's Fitness Maintenance plans are structured with the right blend of volume, intensity and recovery to maintain your swim, bike and run fitness during your off-season. 

However, we understand that fitness or ability may not equal, and the off-season is a great opportunity to focus on your weakest discipline.

Although we are unable to personalise plans, there are ways you can adjust your Fitness Maintenance training to allow you to spend a little more time swimming, riding or running.

Need a Plan?

Choose a Triathlon Fitness Maintenance plan that demands a little less time than you have available. Then, follow the plan as scheduled to achieve balanced triathlon training. You can add an extra swim, bike or run each week. 

Which Workouts?

Consider what you want to improve.

1. If swimming is your "limiter" or you are inexperienced, consider scheduling a session or two with a poolside coach who can give you some key areas you need to focus on. Alternatively, have someone video you for self-assessment. Developing your stroke with proper technique in the off-season will pay dividends when you start race-specific training. And check these Top 7 Swim Workouts For Triathlons for ideas to add sessions to your schedule.
2. If you want to build running endurance in the off-season, add an extra Zone 2 run, preferably with some hills and/or off-road, building duration gradually. To improve run speed, consider adding an extra speed session each week: 3 Essential Run Speed Sessions. Or, boost your strength and speed endurance with progressive hill sessions.
3. To improve your cycling fitness, check Phil's Blog: 3 Best Winter Cycle Training Tips

Notes

• Workout Order: You may need to change things around. Check this article for the best ways to do that. 
• Gains: The ultimate goal is to improve your overall performance for triathlon. Keep in mind the gains you make by adapting your training, and keep the big picture in mind.

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