Summary

Includes Structured Workouts

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

Learn More about Structured Workouts.

OVERVIEW
This training plan is great for novice to intermediate triathletes who want to keep up their fitness during their "offseason" with 5-8 hours of training per week, and plan to complete a half distance or full distance long course triathlon this coming season.

GOAL
Keep fitness at a reasonable level (keep it from dropping more than 20-50% of peak fitness (CTL)) while preparing your body to handle the training loads of the base phase.

BENEFITS
With this plan, athletes will maintain their aerobic fitness and lay the foundation for a successful season through consistent training in all three disciplines of swim, bike, and run that is heavily supported by skill work, mobility exercises, strength training, and force generation.

SUPPORT
Included with the purchase of this plan is email access to a Paragon Training coach for plan-specific questions. If you have a question about a training zone, term definition, or whether to switch a session within a week, you can email a coach and we will respond to you within 48 hours.

STRUCTURE
4-6 weeks preparatory with primary workout Intensity Factor (IF) not to exceed 0.60-0.72 IF (nothing above low aerobic), building intensity a bit each week. If choosing to get coach support with your plan, we will advise when it appears you are ready to move from the preparatory phase based on how the first four weeks of training went for you.
You will be advised to either continue the remaining 2 weeks of the prep phase as prescribed or slightly increase volume/intensity.

REQUIREMENTS
Willing to shift primary focus from SBR activities to supporting activities of mobility, strength, skills, and force.
STRENGTH: Access to gym or equipment as described in the strength, stretching, and stability workouts.
Generally, this includes free weights, strength bands, foam rollers.
SWIM: Familiarity with the RPE (rating of perceived exertion) scale to track swim intensity. Swim equipment
as described in embedded drills and videos.
BIKE:
REQUIRED: Power meter;
OPTIONAL: pace & heart rate tracking, GPS device
RUN:
REQUIRED: Pace tracking (prefer GPS device)
OPTIONAL: Heart rate tracking (chest strap preferred), equipment as described in run workouts, generally bands and strength/stretching equipment
TESTING (Optional): After the first few weeks of the plan, perform field tests to determine swim FTP (threshold pace), bike FTP (threshold power), and run FTP (threshold pace and optional heart rate).