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StrengthEndurancePeriodization

intermediate triathlon off-season program

v1

A 12-week structured transition program for intermediate triathletes focusing on foundational strength, swim technique, and aerobic capacity.

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triathlonoff-seasonaerobic-capacitystrength-trainingperiodization

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate triathlon off-season program and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Eligibility and Baseline:

    • Confirm the user is an intermediate triathlete (≥2 years racing experience) with a stable aerobic base.
    • Identify current sport-specific volume to ensure the transition to Phase 1 (Reintroduction) is appropriate.

  2. Initialize Program Structure:

    • Define the 12-week architecture using a 3:1 loading cycle (3 weeks build, 1 week functional deload).
    • Update user preferences to reflect a polarized training approach (80% Zone 1–2, 20% Zone 3–4).

  3. Execute Phase 1: Reintroduction (Weeks 1–4):

    • Swim (2–3x/week): Focus on technical drills and 10–15m sprints for water feel. Use cue: "Early Vertical Forearm (EVF)".
    • Bike (2x/week): Zone 1–2 conversational spins. Use cue: "Smooth Circle".
    • Run (2x/week): Low intensity, focus on posture. Use cue: "Shorter, Quicker Steps".
    • Strength (2x/week): 45-min general conditioning, 15–20 reps, focus on mobility/core bracing.
    • Deload (Week 4): Use create_week to reduce volume by 40–50% and remove strength sessions.

  4. Execute Phase 2: Functional Build (Weeks 5–8):

    • Swim (3–4x/week): Increase duration; add "cruising" intervals and pull-buoy work.
    • Bike (2–3x/week): Add Strength/Hills sessions (low cadence, high torque).
    • Run (2–3x/week): Add one long aerobic run (Z1) and one fartlek session.
    • Strength (2x/week): 60-min sessions, 8–12 reps, focus on single-leg movements (lunges, step-ups).
    • Deload (Week 8): Reduce volume by 40%; set strength load to 50% of previous weeks.

  5. Execute Phase 3: Capacity Expansion (Weeks 9–12):

    • Swim (4x/week): High-volume focus; include one 400m Time Trial/Threshold session.
    • Bike (3x/week): 1x Long Ride (2+ hours), 1x Interval session (Z3/Z4), 1x Recovery spin.
    • Run (3x/week): Progress long run duration by 10% weekly; add one tempo session.
    • Strength (2x/week): 45-min maintenance; focus on stability and plyometric explosive power.
    • Deload (Week 12): Reduce volume by 40% to prepare for the main Base Phase.

  6. Apply Progressive Overload Logic:

    • When increasing volume in one discipline, maintain or slightly decrease volume in others (Sport Rotation).
    • Monitor for signs of maladaptation during build weeks; enforce the 10% rule for run volume increases.

  7. Technical Reinforcement:

    • In every workout description, include relevant coaching cues: "Core Bracing" for strength, "EVF" for swim, and "90+ RPM cadence" for running.

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