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INTERMEDIATE Half Distance BASE period program

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INTERMEDIATE Half Distance BASE period program


Tony Dodds

All plans by this Coach


12 Weeks

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.


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
02:33:00 02:00:00
Bike x2
03:58:00 04:00:00
Swim x2
02:37:00 01:30:00
Day Off x1
—— ——
Strength x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:33:00 02:00:00
03:58:00 04:00:00
02:37:00 01:30:00
Day Off
—— ——
00:30:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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