4 Week Base Training
4 Week Base Training
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 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 an intermediate 4 week base training plan that will help prepare your for an Olympic or 70.3 training plan.
There will be 3 X strength training sessions a week, 3 run sessions based off of pace or heart rate, 2 bike sessions based on power but can easily be converted to perceived effort, and 2 swim sessions a week on average. The swim sessions will focus on speed/ endurance with drills incorporated.
This program starts with 6 hours of workouts and increases to 7.5 hours of workouts. There is 1 recovery week in the 4 week plan.
If you have any questions about these workouts please reach out to USAT Level 1 coach and Ironman University Coach, Kelsey Ramberg at coachramberg@gmail.om
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 00:50:00 |
|
Strength
x2
|
01:30:00 | 00:50:00 |
|
Swim
x2
|
00:57:00 | 00:30:00 |
|
Bike
x2
|
02:16:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 00:50:00 | |
|
|
01:30:00 | 00:50:00 | |
|
|
00:57:00 | 00:30:00 | |
|
|
02:16:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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