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INTERMEDIATE Half Distance BASE period program


Tony Dodds

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12 Weeks

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Plan Description

This program is generated for people who have some experience in Triathlon, made from myself (Ex Olympic New Zealand professional Triathlete). You should have either already done a Half distance (1.9km swim, 90km bike, 21km run) or have done a few Olympic Triathlons and wanting to go the next step.
This will give you a great base to be able to build on from there!

In this program we have:
- Plyometrics
- Swim programs
- Recovery weeks
- Specific Base work

It is generated so that you build these weeks, keeping intensity down so you don't get injured, and building a good foundation.

On the recovery weeks, make sure you are getting that rest.


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
2:33 hrs 2:00 hrs
Bike x2
3:58 hrs 4:00 hrs
Swim x2
2:36 hrs 1:30 hrs
Day Off x1
—— ——
Strength x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:33 hrs 2:00 hrs
3:58 hrs 4:00 hrs
2:36 hrs 1:30 hrs
Day Off
—— ——
0:30 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, 1 Olympics, 2 Commonwealth Games. Coaching even during that time from ITU short distance athletes to Ironman and Kona Participants.

I My philosophy is that one programme doesn't suit all, if you work a 40-60 hour week you can not train like a professional Athlete, so we have to adjust so that you can get a balance of Training, Family, Work, and social time and don't feel like you can't do one of them. In life it is all about balance.

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