Strong Stan's Six Week Base Block


Gordo Byrn


6 Weeks

Typical Week

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

Longest Workout

2:20 hrs

Plan Specs

beginner intermediate advanced

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This plan ties to the article available at the Endurance Corner website:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:52
Training Load By Week
Average Weekly Training Hours: 12:52
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

Monsy 100s (40x100) w/ IM

Something new. Have all the "slow" send-offs, at the beginning of each line be done IM. So you end up doing 10x100 IM as part of the 40x100 Monsy Pattern. +++ 1/1/1/1 2/2/2/2 3/3/3/3 4/4/4/4 If using 1:45/1:40/1:35/1:30 then all the 1:45s would be done IM

Sample Day 1

Indoor Progressive 2x18

Warm up with ten minutes build to Steady, then 10x 15s Fast / 45s Easy; then 2x18 minutes as 6 min Steady/Mod-hard/Threshold with 2 min Easy between the sets. Cool Down.

Sample Day 2

Long Run - Hills Then Flat - 2hrs

A relaxed 75 minutes in rolling terrain with HR never exceeding Mod-Hard on the climbs. Downhills are relaxed and smooth - focus on cadence, let HR fall. End the run with 45 minutes on the flat and benchmark 2x20 at the bottom end of your Steady heart rate zone.

Sample Day 3

Double 54321

600 continuous end each 300 with 50 Back
4x100 on 10s rest alt IM with Free
500 band/buoy Steady on 10s RI, 5x100 Steady on 10s rest
400 bb & pads Steady on 15s RI, 4x100 Mod-Hard on 10s rest
300 pads Steady on 10s RI, 3x100 Mod-Hard on 10s rest
200 swim Steady on 10s RI, 2x100 Fast on 15s rest
100 swim Easy on 10s RI, 100 Fast on 15s rest
Optional Bonus Set
6x100 paddles only, long strokes on 10s rest
16x50 as Fast/Steady/Fast/Back with paddles only, odds are 20s rest, evens are 10s rest
6x100 no gear, long strokes on 10s rest
Choice C/D
IM = Medley swimming (fly/back/breast/free) use head-up freestyle if you can't do fly
If you don't use gear then OK to swim the entire set without equipment
Only use a pullbuoy with a rubber band tight around your ankles

Sample Day 4

Change-Up LTs 3x12s - Power Based

If you have time then I recommend that you add 15 minutes of cycling to the start that builds from 50-70% of FTP (Easy to Steady); then Warm-up with 10 minutes Steady (70% of FTP); then 5 minutes as 15 seconds 125% of FTP / 45 seconds 60% of FTP; then 3x12 min on 3 min Steady (70% FTP); For each 12 minute interval, hold 92 rpm except for the middle 4 minutes where you drop to 60 rpm; #1 -- aim to hold slightly under LT watts (Mod-hard effort, 85% FTP); #2 -- hold the lower of: (a) LT watts; and (b) LTHR (LT Heart Rate top of Mod-Hard); #3 -- hold LTHR and note avg wattage; Immediately after you finish interval #3, hold 75% of FTP for 15 minutes at a cadence of 92 rpm and track HR recovery. There is no right answer to the speed of your recovery but you will find information on main set stress and depth of fitness in there. Note this workout adds up to 36 mins of Mod-hard effort -- it is an intensive endurance session but shouldn't be all that grueling! If you know your FTHR on the bike and are unsure of your LTHR then use breath markers and cap yourself at FTHR less 12 bpm. This may end up a little below your LT but that is perfectly OK for this session and far superior to riding slightly over LT

Sample Day 4

Aerobic Run, Steady/Mod-Hard (45 mins)

Main Set is 3x10 mins where you start relaxed Steady and end Mod-Hard, by 10 min segment. End with strides

Sample Day 5

Broken 5000 Endurance / Threshold

1000 last 25 of each 200 back;
1000 band/buoy last 25 of each 200 back - breathing pattern is off-side four-stroke, extra breath OK before/after each turn;
200 Steady 10s rest;
2x50 non-free 10s rest;
300 Mod-hard 10s rest;
2x50 non-free 10s rest;
400 Fast 15s rest;
2x50 non-free 15s rest;
500 Very Fast 30s rest;
4x100 hold same speed as 500 on 15s rest;
4x25 kick - 10s rest;
(4x) Paddles 75 Very Fast / 50 Back on 5s/20s rest
4x25 kick - 10s rest;
16x25 odds are Very Fast / evens are Easy all on 5s rest;
Choice Cool Down.
Little more than 5000 but that's OK.
Insert Fly as the spirit moves you.
Focus of this swim is making sure thumb is perpendicular to hand (makes an "L") - drive the L straight back to your hip - forearm points down and pressure remains strong through the L.

Strong Stan's Six Week Base Block

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