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

Phil's Fitness Maintenance Plans: Tailored for Off-Season Training

Phil's Fitness Maintenance plans are designed to strike the right balance of volume, intensity, and recovery to help you maintain your swim, bike, and run fitness during the off-season.

However, we recognize that each athlete's fitness levels or abilities can vary, and the off-season is an excellent time to focus on your weakest discipline.

Although we do not offer personalized plans, there are ways to adapt your Fitness Maintenance training so that you allocate more time to swimming, cycling, or running.

Adapt to Work on Swim, Bike or Run

If you're looking to dedicate more time to a specific discipline, start by choosing a Triathlon Fitness Maintenance plan that demands slightly less time than you have available. Stick to the plan as scheduled for balanced triathlon training, and then add an extra swim, bike, or run (or two) each week.

Which Workouts to Add?

Focus on what you want to improve:

• Swimming: If swimming is your weakest discipline or you’re still developing your skills, schedule a session or two with a coach for targeted guidance. Alternatively, have someone record a video of your stroke for self-assessment. Improving your technique in the off-season will pay off when race-specific training begins. Check out these Top 7 Swim Workouts for Triathlons.

• Running: To build endurance, add a Zone 2 run, ideally including hills or off-road terrain, and gradually increase your duration. To focus on speed, consider adding an extra speed session each week with these 3 Essential Run Speed Sessions, or incorporate progressive hill training to improve strength and speed endurance.

• Cycling: To boost your cycling fitness, check out Phil's Blog: 3 Best Winter Cycle Training Tips for helpful insights and tips.

Important Notes

• Workout Order: You may need to adjust your schedule. This article outlines the best ways to move workouts around.

• Gains: The ultimate goal is to enhance your triathlon performance. Keep the big picture in mind, and remember that making targeted adjustments to your training can lead to long-term improvements.

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