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Rohit's Custom Base Training Plan (12hr/wk over 12 weeks) (TID = 79:8:13) for Triathlon

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Rohit's Custom Base Training Plan (12hr/wk over 12 weeks) (TID = 79:8:13) for Triathlon

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the FFT custom training plan based. This plan emphasizes low intensity (79%) and a little threshold (8%) and high intensity (13%) with a polarized distribution for a base build period. As such it is an excellent all round program.

DAILY PLAN
Mondays: mainly off
Tuesdays: brick session (cycle+run)
Wednesdays: cadence and endurance
Thursdays: mainly sweetspot & threshold
Fridays: mainly base miles
Saturdays: mainly long rides
Saturdays: brick session (cycle+run)

DIFFICULTY
Beginner ✩✩✩✭✩ Pro


PLAN PURPOSE
intervals: ✭✭✭✩✩
anaerobic build: ✭✭✭✭✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✭✩

TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

Best of luck from the Fastfitness.tips team!

Coaching@fastfitness.tips
Training Plan Prescription: https://fft.tips/tpp3


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:53:00 03:00:00
Run x2
00:04:00 00:50:00
Strength x1
00:25:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
09:53:00 03:00:00
Run
00:04:00 00:50:00
Strength
00:25:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports. To find your optimal plan use: https://fft.tips/tpp


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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