3 Offseason Treadmill Workouts

The triathlon offseason is a time to let off the gas pedal, allow our body to fully recover and get away from the constant grind of training.

More: 8 Ways to Stay Focused This Offseason

Triathletes usually have a four- to eight-week period after their last race where training volume should be kept low.

It's still important to train. However, structured training is not what you should be after.

Leave the periodization cycles for the main periods of the triathlon season. The offseason can be a great time to implement lower volume workouts but can still help you maintain your fitness levels.  

Workout #1: Treadmill Cruise Hill Repeats

During the winter months, it can be tough for some people to get outside to do their running. 

This is a great workout for the offseason because it's away from the cold, it takes less than an hour and it keeps the mind occupied.  It will also develop running strength by incorporating hills to the workout. 

More: Treadmill Running Vs Outdoor Running

First, complete a thorough dynamic warm up. Then follow the workout below: 

  • Warm-up jog for 8-10 minutes;
  • Perform 4 x 30 seconds at 7.0 mph, then a 30-second recovery at 5.5 mph at a 1 percent incline;
  • Main set: 4 x 5-minute hill repeats, keeping heart rate at Zone 3 (no higher); focus on good running mechanics throughout each interval2-minute easy jog, no incline for recovery;
  • Set 1 at 4 percent incline;
  • Set 2 at 5 percent incline;
  • Set 3 at 6 percent incline;
  • Set 4 at 7 percent incline;
  • Cool down: Five to 10 minutes of easy jogging to allow heart rate to settle back down

Workout #2: Treadmill Sprints

Many triathletes don't sprint during their training program. Triathletes should consider strategically incorporating sprints into their training program for a few reasons. 

Running fast is fun; and running fast teaches proper running technique.Finally, you don't need much time to produce a positive effect with sprinting workouts.

The key here is going at your own level and choosing the appropriate speed. 

More: 5 Tips for a Better Treadmill Workout

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About the Author

Justin Levine

Justin Levine is a fitness specialist and triathlon coach in Visalia, California. He is the owner of California Fitness Academy and president of The Visalia Triathlon Club. His philosophy is to enhance an individual's functional movement, posture and dynamic flexibility to maximize triathlon performance. You can email Justin at justinlevine03@hotmail.com or read his e-book, The Complete Triathlete, at justintrain.com.

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