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

Endurance coach and trainer at Life Time Fitness in St. Louis Park, MN. USAT Level 1 certified coach. Active racer with two Ironman finishes and more than 50 other endurance events completed over the past seven years.

Looking to train for your first sprint, 70.3 or 140.6, I can put together a plan to get you there.