Top tri coach and 220 contributor, Joe Beer, has created four downloadable training plans for your off-season. Here are the two beginner's programmes - one for triathletes doing their first sprint, one for budding Olympic-distance competitors.

These programmes are aimed at the off-season, but try to establish a clear idea of what you're aiming for to increase your motivation to train this winter.

A quick breakdown of each plan is below:

Beginner: For athletes doing their first sprint-distance triathlon (6-7hrs per weeks)

Olympic: For athletes doing their first Olympic-distance tri (6-7hrs per week)

Joe Beer is the author of the training manual, Need to Know Triathlon, who spends his time coaching triathletes of all levels, from beginners to pros.

Click on the link to download the specific plan for you.