70.3 4-Week Endurance Base Building Part I

Average Weekly Training Hours 06:07
Training Load By Week
Average Weekly Training Hours 06:07
Training Load By Week

Starting your racing season and want to build a base of swim, bike and run before you get into your full 70.3 training plan? This is a four-week endurance base building plan that incorporates swim, bike, run and strength into your work outs. Ideally you'll have a heart rate monitor to start with. If you purchase this plan would like the trainer rides adjusted for RPE, please contact me and I can customize if for you.

Sample Day 1
0:52:00
80.9TSS
Bike - FTP Test

It's time to test. Determining your functional threshold power (FTP) is an ideal way to train for the bike portion of your race. You're going to test every 8 weeks.

Sample Day 3
0:50:00
50TSS
No Weights Needed - Strength

Sample Day 4
0:46:00
52.9TSS
Base Build - Low Cadence @ 92%

Sample Day 6
1:00:00
80TSS
Lactic Threshold Test

We're going to determine your heart rate zones based on Joe Friel's Lactic Threshold run test. you can do this run outside, on a track or a treadmill. You need somewhere that you can run consistently for the entire testing time.

Sample Day 7
1:00:00
1577m
Swim Ladder

Sample Day 7
0:55:00
43.3TSS
HIITs 2

Sample Day 9
1:00:00
26.7TSS
Strength 1

Christina Enger
|
NorthStar Triathlon & Fitness

Looking to tackle your first 70.3 or 140.6 race? Or successfully cross the finish line for your first sprint race? Looking for a cheerleader coach, who is flexible and will champion your goals? That's my coaching style.
Don't quite need a coach but would like a plan to complete your first sprint triathlon - check out my Sofa to Sprint Training Plan here at Training Peaks. Contemplating your first 70.3 but want to start with a base building phase? I've created a plan for that as well.