Base 1D (4 weeks, 2 Trainer, optional Sunday Ride)


Ingrid Miller

All plans by this Coach


4 Weeks

Typical Week

1 Other, 4 Swim, 6 Bike, 5 Strength, 3 Run

Longest Workout

2:00 hrs

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Purpose: Build Speed Skills and Base Endurance for triathletes racing any distance.
Duration: 4 weeks. Progresses from 6.5 to 8.5 hours per week with optional additional ride on Sunday adding up to 100 min per week. 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. Swims both weekend days in pool or open water. 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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:53
Training Load By Week
Average Weekly Training Hours: 07:53
Average Weekly Breakdown

Ingrid Miller

Fearless Endurance

Technique-based coaching for those new to the 70.3/140.6 distance and also those concerned about time limits. Custom training based on current fitness and skill levels, using the equipment you have. Heart Rate monitor recommended but not required. Power meter a plus. Exceptionally detailed and Quick response time to athlete emails and messages.Technical expertise in freestyle technique, Open Water Swimming, Cycling skills. Wrote 4 books on Triathlon published by Meyer & Meyer Sport.

Back to Plan Details

Sample Day 1

10-10-10 swim

Swim 10 min in Zone 1- very easy, keeping stroke count low. Look at your average pace per 100 and use that as benchmark for the rest of the workout. Rest 1 min then Swim for 10 min at 5 sec faster than the benchmark, per 100. Rest 2 min then swim for 5 min at 10 sec faster than then benchmark per 100. Rest 2 min and repeat until time is up. Your Garmin should clearly reflect 3 different swim paces for this workout.

Sample Day 2

6 Force Reps short hill ( 8 steps)-strides at end

Warm-up with strides then start this run. You will go up a short hill (moderate to steep, soft surface is best). You will do the indicated number of steps and then walk back down the hill and take a total of 2 full minutes of rest after each climb. Finish with easy running on flat ground, without walk breaks, until time is up. Cool down with a few strides.

Sample Day 3

Steady State Trainer 5 min hard, 5 min easy

warm up 10 min with easy riding.
Build into power zone 3, holding power just under your FTP for time indicated then recover for the same duration. Repeat until time is up.

Sample Day 4

30 min run ( 5 min at 30:30 walk breaks)-Stride cool down

Run easy for 5 min, running for 30 seconds then walking for 30 seconds. Finish the remaining . Finish with strides as cool-down

Sample Day 5

RPM Ride - zone 1-2 HR or pwr

See pre-activity comments. Ride for 1 hour holding cadence at or above 85 RPM. Shift often so you can maintain cadence even on the hills. Keep Heart Rate in zone 1-2 as you wish. If you have not had NR zones established yet, just ride at an easy level of effort.

Sample Day 5

30 min continuous easy pace

Use any 2 focus points. Stop only if you need to for a short duration.

Sample Day 6

30 Min Run no walk breaks - 80-90 RPM, strides at the end

Easy run. Keep feet low to the ground and moving quickly, about 90 rpm or 8 right leg steps every 6 seconds. Keep hands high and close to the body.

Base 1D (4 weeks, 2 Trainer, optional Sunday Ride)

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