2011 Winter Maintenance Plan (Beg.)- $39

        This 12 week plan is developed for the athlete who has    

         completed a Sprint Distance triathlon and is looking for a    

         basic maintenance program for the pre-season. This plan

         consists of 2 workouts per week in each sport with 2

         additional weight training sessions. The total volume is

         between 3-7 hours a week.

   2011 Winter Maintenance Plan (Int.)- $49

        This 12 week plan is developed for the athlete who has

        completed a Olympic distance triathlon and is looking for a

        maintenance program for the pre-season. This plan consists

        of 3 workouts per week in each sport with 2 additional    

        weight training sessions. The total volume is between 7-10        

        hours a week.

   2011 Winter Maintenance Plan (Adv.)- $59

        This 12 week plan is developed for the athlete who has

         completed a Olympic distance triathlon and is looking for a

         to either improve their fitness or move up to the half-

         Ironman distance race. This plan consists of 3-4  workouts

         per week in each sport with 2-3 additional weight training

         sessions. The total volume is between 11-15 hours a week.

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      SWIM Focus, 4 and 8 Weeks (Beg.-Int.)

        This plan is developed to focus the athlete on swimming during this block of

        training. The athlete will swim 5 days a week with cycling and running

        workouts included too. The purpose of the cycling and running workouts will

        be to maintain the current level of fitness while the athlete is focused on

        swimming and they are optional. The athlete should be able to swim 1500     

        yards in one session and be able to swim 100 yards in less than 2:15.

        4 WK Plan ($29):  The swimming will  start off at 7500 yards in week one

        and peak with 9,500 yards. The total volume, with bike/run workouts starts at

        8 hours in week one and peaks at 11 hours with the optional bike and run

        workouts.

       8 WK Plan ($59): The swimming will  start off at 7500 yards in week one

       and peak with 13,000 yards. The total volume, with bike/run workouts starts

       at 8 hours in week one and peaks at 13 hours with the optional bike and run

       workouts.

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      SWIM Focus, 4 and 8 Week (Int.-Adv.)

        This plan is developed to focus the athlete on swimming during this block of

        training. The athlete will swim 5 days a week with cycling and running

        workouts included too. The purpose of the cycling and running workouts will

        be to maintain the current level of fitness while the athlete is focused on

        swimming and they are optional. The athlete should be able to swim 2500     

        yards in one session and be able to swim 100 yards in less than 2:15.

        4 WK Plan ($29):  The swimming will  start off at 8500 yards in week one

        and peak with 10,00 yards. The total volume, with bike/run workouts starts at

        8 hours in week one and peaks at 11 hours with the optional bike and run

        workouts.

        8 WK Plan ($59): The swimming will  start off at 8500 yards in week one and

        peak with 14,000 yards. The total volume, with bike/run workouts starts at 8

        hours in week one and peaks at 13 hours with the optional bike and run    

        workouts.

      BIKE Focus, 4 and 8 Week (Beg.-Int.)

       This plan is developed to focus the athlete on cycling during this block of

        training. The athlete will ride 5 days a week with swimming and running

        workouts included too. The purpose of the swimming and running workouts

        will be to maintain the current level of fitness while the athlete is focused on

        cycling and they are optional. The athlete should be able to ride for 1 hour

        in one session.

       

        4 WK Plan ($29):  The cycling will  start off 4 hours in week one and peak    

        with 6 hours of cycling. The total volume, with swim/run workouts starts at 7

        hours in week one and peaks at 10 hours with the optional bike and run

        workouts.

        8 WK Plan ($59):  The cycling will  start off 4 hours in week one and peak    

        with 6 hours of cycling. The total volume, with swim/run workouts starts at 7

        hours in week one and peaks at 12 hours with the optional bike and run

        workouts.

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      BIKE Focus, 4 and 8 Week (Int.-Adv.)

       This plan is developed to focus the athlete on cycling during this block of

        training. The athlete will ride 5 days a week with swimming and running

        workouts included too. The purpose of the swimming and running workouts

        will be to maintain the current level of fitness while the athlete is focused on

        cycling and they are optional. The athlete should be able to ride for 1.5 hours

        in one session.

      

        4 WK Plan ($29):  The cycling will  start off 4 hours in week one and peak    

        with 6 hours of cycling. The total volume, with swim/run workouts starts at 7

        hours in week one and peaks at 10 hours with the optional bike and run

        workouts.

        8 WK Plan ($59):  The cycling will  start off 4 hours in week one and peak    

        with 6 hours of cycling. The total volume, with swim/run workouts starts at 7

        hours in week one and peaks at 12 hours with the optional bike and run

        workouts.

Focused training plans are based off the athletes

longest completed or desired distance race.

     RUN focus, 4 and 8 Week (Beg.-Int.)

       This plan is developed to focus the athlete on running during this block of

        training. The athlete will run 4-5 days a week with swimming and cycling

        workouts included too. The purpose of the swimming and running workouts

        will be to maintain the current level of fitness while the athlete is focused on

        cycling and they are optional. The athlete should be able to run for 45 minutes

        in one session.

        4 WK Plan ($29):  The running will  start off around 3 hours in week one and   

        peak  with  around 5 hours of running. The total volume, with swim/run

        workouts starts at 6:30 in week one and peaks at around 8:30 with the

        optional bike and run workouts.

       8 WK Plan ($59): The running will  start off around 3 hours in week one and   

        peak  with  around 4:15 of running. The total volume, with swim/run workouts

        starts at 6:30 in week one and peaks at around 8:30 with the optional

        bike and run workouts.

     RUN focus, 4 and 8 Week (Int.-Adv.)

        This plan is developed to focus the athlete on running during this block of

        training. The athlete will run 4-5 days a week with swimming and cycling

        workouts included too. The purpose of the swimming and running workouts

        will be to maintain the current level of fitness while the athlete is focused on

        cycling and they are optional. The athlete should be able to run for 1 hours

        in one session.

        4 WK Plan ($29):  The running will  start off around 3 hours in week one and   

        peak  with  around 4 hours of running. The total volume, with swim/run

        workouts starts at 6:30 in week one and peaks at around 8:30 with the

        optional bike and run workouts.

        8 WK Plan ($59):  The running will  start off around 3 hours in week one and   

        peak  with  around 5 hours of running. The total volume, with swim/run

        workouts starts at 6:30 in week one and peaks at around 8:30 with the

        optional  bike and run workouts.

These plans are designed to get you though the winter or summer months so you are ready to go when the 2011 spring, summer and/or fall season starts! All Pre-Season plans can be customized to add Power Training Zones, fit your specific needs, strengths, weaknesses, time and personal constraints! Winter maintenance plans are developed based off the athletes longest race completed to date, and their future goals!