12 weeks Base training plan
12 weeks Base training plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a 12-week intermediate Base building program is for an athlete that is about to start half Ironman training and is looking to bring over a strong base. Athlete should be comfortable swimming 2000 yards with breaks, bike for 75 minutes, and run for 40 minutes.
This program consists of
- 5-7 hours of trainings
- Weeks build, 1 week adaptation/recovery week
- Strength training sessions
- An average of 2 swims, 3 runs, 2 bikes, and 2 strength training sessions per week
- Brick workout sessions
- At the end of this program you will be swimming up to 2300 yards, running up to 1 hour, and bike for 90 minutes
Key:
Pull: With buoy and paddles
EZ: easy
Cruise: moderate pace
Descend: from slow to fast
Kick: With kickboard
QUESTIONS: Please contact USAT LEVEL 2 coach Kelsey Ramberg at coachramberg@gmail.com
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:56:00 | 01:00:00 |
|
Swim
x3
|
00:06:00 | 00:35:00 |
|
Bike
x2
|
02:10:00 | 01:30:00 |
|
Strength
x2
|
01:10:00 | 00:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:56:00 | 01:00:00 | |
|
|
00:06:00 | 00:35:00 | |
|
|
02:10:00 | 01:30:00 | |
|
|
01:10:00 | 00:50:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
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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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