Becoming a successful triathlete requires year-round training. Even when the weather doesn’t cooperate, you still need to get out there and keep going.

Here are five off-season triathlon training tips to help you keep up the momentum, followed by a workout that will build your stamina.

WATCH: Build Endurance With Ironman Chris Legh’s Conditioning Workout

Triathlon Training Tips

1. Focus on strength training. Use weight training, stretching and yoga to become stronger and more flexible.

2. Embrace the cold. Wear tights, a windproof jacket, windproof pants and other cold-weather outdoor apparel so you can run or bike outside.

3. Perform short, high-intensity workouts. Improve your lactate threshold and power output with high-intensity interval training.

4. Pack on the pounds. Increase your weight by 5 to 10 pounds and transform it into lean muscle when the weather improves.

5. Swim as much as you can. Swimming builds stamina, improves your technique, and  helps you practice bilateral breathing.

To get you started, here’s an example of a good off-season training program.

WATCH: Chris ‘Macca’ McCormack’s Triathlon Nutrition and Hydration Strategy

Workout

Week One

Monday
Run: 15 minutes followed by 1-minute walk

Tuesday
Swim: 16 x 25 meters, alternating 25-meter front crawl, 25-meter kick, 25-meter breaststroke , 25-meter pull, with 20-second rests

Wednesday
Rest day

Thursday
Bike: 30 minutes at a steady pace

Friday
Rest day

Saturday
Swim: 16 x 25 meters, alternating 25-meter front crawl, 25-meter kick, 25-meter breaststroke, 25-meter pull, with 20-second rests

Sunday
Bike: 30 minutes at a steady pace

Week Two

Monday
Run: 20 minutes followed by 1-minute walk

Tuesday
Swim warm-up: 8 x 25 meters, alternating front crawl and breaststroke, with 15-second rests. Swim main: 8 x 50 meters, alternating 50-meter pull and 50-meter kick with 30-second rests. Wrist drag: 4 x 50-meter breaststroke

Wednesday
Rest day

Thursday
Bike: 45 minutes at a steady pace

Friday
Rest day

Saturday
Swim warm-up: 8 x 25 meters (alternating front crawl and breaststroke, with 15-second rests. Swim main: 8 x 50 meters, alternating 50-meter pull and 50-meter kick, with 30-second rests. Wrist drag: 4 x 50 meters breaststroke

Sunday
Bike: 45 minutes at a steady pace

Week Three

Monday
Run: 25 minutes, followed by 1-minute walk

Tuesday

Swim warm-up: 8 x 25 meters, alternating front crawl and breaststroke, with 15-second rests. Swim main: 4 x 100 meters, alternating 100-meter pull and 100-meter kick, with 45-second rests. Wrist drag: 3 x 100-meter breaststroke

Wednesday
Rest day

Thursday
Bike: 1 hour at a steady pace

Friday
Rest day

Saturday
Swim warm-up: 8 x 25 meters, alternating front crawl and breaststroke, with 15-second rests. Swim main: 4 x 100 meters, alternating 100-meter pull and 100-meter kick, with 45-second rests. Wrist drag: 3 x 100-meter breaststroke

Sunday
Bike: 1 hour at a steady pace

Week Four

Monday
Run: 30 minutes, followed by 90-second walk

Tuesday
Swim warm-up: 4 x 100 meters, alternating front crawl and breaststroke, with 30-second rests. Swim main: 4 x 100 meters front crawl, alternating 25 meters hard, 25 meters easy, with 45-second rests. Swim: 4 x 50 meters hard kick, with 30-second rests. Wrist drag: 4 x 100-meter breaststroke

Wednesday
Rest day

Thursday
Bike: 1 hour 15 minutes at a steady pace

Friday
Rest day

Saturday

Swim warm-up: 4 x 100 meters, alternating front crawl and breaststroke, with 30-second rests. Swim main: 4 x 100-meter front crawl, alternating 25 meters hard, 25 meters easy, with 45-second rests. Swim: 4 x 50-meters hard kick, with 30-second rests. Wrist drag: 4 x 100-meter breaststroke

Sunday
Bike: 1 hour at a steady pace, straight into run 15 minutes alternating 90 seconds run/30 seconds walk

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