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Fearless Endurance - 4 week Base Plan


Ingrid Miller

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4 Weeks

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Plan Description

Purpose: Build Speed Skills and Base Endurance for triathletes racing any distance.
Duration: 6-8 hrs/week with optional additional ride on Sunday adding up to 100 min. Swim progresses to 30 min. Bike progresses from 1 hour to 2. Run builds from 30 min to 1 hour.
Focus: Speed Skills, Endurance.
Description: 3 workouts of each discipline per week. 6 days per week with Monday off. No Sunday Swim. Bike rides Saturday and Sunday. One trainer ride midweek. Walk Breaks on runs exceeding 30 minutes.Testing late in the program can be used to determine heart rate zones (and for power users, FTP) for bike based on 8 min time trial format, and 1 mile run time can be used to set training paces. Effort based prior to training zones being set.
Equipment: Bike Trainer, Heart Rate Monitor

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
—— ——
Bike x4
4:17 hrs 2:00 hrs
Run x3
1:51 hrs 1:00 hrs
Swim x3
1:30 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——
4:17 hrs 2:00 hrs
1:51 hrs 1:00 hrs
1:30 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

Ingrid Miller

Fearless Endurance

Technique-based coaching for those new and distance especially if you struggle with swimming. Video Swim help. Older athletes encouraged. Custom training based on current fitness and skill levels with Heart Rate monitor or Power meter. Exceptionally detailed and Quick response time to athlete emails and messages.Technical expertise in Total Immersion freestyle technique, Open Water Swimming.Certified Corrective Exercise Specialist. Wrote 4 books on Triathlon published by Meyer & Meyer Sport.

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