4 Week Aerobic Base +FTP Test Week

Author

Justin Kline

All plans by this Coach

Length

5 Weeks

Typical Week

2 Brick, 1 Run, 2 Bike, 1 Day Off, 2 Swim, 2 Strength

Longest Workout

1:25 hrs swim
1:35 hrs bike
0:56 hrs run

Plan Specs

triathlon half ironman beginner intermediate multi day power based pace based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a simple 4 week Aerobic Base Building Plan. The first week is a light week gaining all your FTP (Functional Threshold Power), CSS Critical Swim Speed), and your Threshold Pace established. Once you know these then you just input the data and let the magic happen. The Bike workouts can be exported and put into all the 3rd Party Training apps. Zwift, Rouvy, Trainer Road, etc.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:59
Training Load By Week
Average Weekly Training Hours: 06:59
Average Weekly Breakdown

Justin Kline

Archangel Endurance

I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.

Back to Plan Details

Sample Day 1

1:00:00
18mi
84TSS
FTP Test Ride

Sample Day 3

0:45:00
5mi
70.2TSS
Threshold Pace and Heart Rate Test

Sample Day 5

0:40:00
1500m
28.1TSS
Swim Threshold Pace Test

Rest for 2 min between warm up and 1000m Test.

Swim the 1000m at the most consistent and fastest pace you can maintain.

Sample Day 5

0:38:56
5mi
40TSS
Aerobic Run

Sample Day 8

1:00:00
17mi
47TSS
60 min Aerobic Base 1

Sample Day 12

1:00:00
17mi
43.5TSS
80 min BRICK/Ride

Sample Day 12

0:20:00
2.5mi
18.8TSS
80 min BRICK/Run

4 Week Aerobic Base +FTP Test Week

$15.00 - Buy Now