Women's Specific Off-Season Plan

Overview

When the off season approaches and the weather changes, motivation to continue a training regime can fall by the wayside. Next tri season can feel very far away and mapping out season goals feels like a waste of time. This is when you need a change of pace and perhaps some other activities that are not so performance-driven. 

This women's specific off-season training plan provides 12 weeks of mixed women's targeted training. The goal is to keep motivation and enjoyment high whilst performing workouts that actually add benefit to your physicality as a female triathlete. 

This plan gives you options to select workouts that you normally (on a triathlon training plan) would not have the time to do or experience. Includes up to 10 hours of sessions per week.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Women-Specific Swim ride: Time Trial Work run: Women-Specific Hill Repeats swim: Pool Sprints gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Aerobic Base Pace

swim: 2h 0 m
ride: 3h 0 m
run: 2h 0 m
gym: 1h 0 m
Total: 8h 0 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Turbo Trainer Strength/Endurance run: Aerobic Base Pace swim: Women-Specific Swim gym: Gym Training ride: Women-Specific Indoor Strength/Endurance gym: Upper Body Gym Work run: Women-Specific Hill Repeats

swim: 2h 0 m
ride: 2h 30 m
run: 2h 0 m
gym: 1h 0 m
Total: 7h 30 m

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