Full IRON 140.6 Bike Base Training (Triathlon MV-12w)

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Full IRON 140.6 Bike Base Training (Triathlon MV-12w)


Dave Jimenez

All plans by this Coach


12 Weeks

Typical Week

4 Bike, 1 Other

Longest Workout

4:15 hrs bike

Plan Specs

triathlon ironman beginner intermediate advanced time goal multi day power based tss based base period

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Includes Structured Workouts

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Using TrainerRoad Workouts - Mid Volume

12 Weeks
6.2 Hours/Week
373 TSS/Week
4 Rides/Week

The mid-volume version of the Full Distance Triathlon Base plan has triathletes swimming three times each week for up to 9000m, on the bike 4 times each week for barely over 9 hours during the peak riding week (including a few brick workouts) and running just over 4 hours during the peak-volume running week.

The aim with this intermediate-volume plan is to push experienced full-distance triathletes to new heights and help transitioning half-distance triathletes make the jump to ultra-endurance distances via sufficient base fitness in all 3 disciplines, all in 17 weekly training hours or less.

Note: Double-day workouts can be done in any order and separated by as little or as much time as you choose as long as you can keep the quality of both workouts high.

c/o TrainerRoad


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:14

Dave Jimenez

Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.

Sample Day 1

Z4+ | 1.0 | Bike LT Field Test / Benchmark

The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
Spend the final 10 minutes cooling down with an easy spin
Log how you feel in TP and upload the file please.

Sample Day 1

TrainerRoad Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Good luck, ride hard!


By following a tightly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of their training season.

This short effort attempts to use a demonstration of your maximum incremental capabilities to ballpark your FTP, once reduced.

This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.

c/o TrainerRoad

Sample Day 3

TrainerRoad Cumberland (Tempo)

Cumberland is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.

Riding at the low end of the Sweet Spot range pushes you near the height of aerobic endurance.

While rather uncomfortable, working here isn't too stressful to keep you from spending pretty long durations at a productive work level that's not too demanding in terms of recovery.

This is where many half-distance triathletes will live for 2+ hours during their bike leg. This is also where ample time is spent during long road races, especially ones with steady climbs.

Consider using portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power.

Try to keep your cadence above 85rpm and carry that quicker spin into a quicker turnover on the run if you're following this workout with a brick-style jaunt.

c/o TrainerRoad

Sample Day 4

TrainerRoad Ericsson (SweetSpot)

Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.

The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.

Primarily, Ericsson aims at improvements in sustainable leg speed while improving pedal economy.

By pedaling fluidly & quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.

Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.

c/o TrainerRoad

Sample Day 6

TrainerRoad Ochoco (Long Endurance)

Ochoco is 2 hours 30 minutes of aerobic Endurance riding spent between 65-75% FTP.


Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.

c/o TrainerRoad

Sample Day 8

TrainerRoad Berryessa (Sprint)

Berryessa is 8x20-second all-out efforts at 200% FTP, each separated by almost 5 minutes of active recovery at 65% of FTP.


The goal is primarily to increase the amount of force riders can apply to the pedals. In the interim, a fair amount of aerobic Endurance riding is accumulated making aerobic efficiency a secondary aim.

By working at very high outputs for only brief periods of time, your muscles experience the type of work that encourages improvements in capacity, anaerobic capacity, in this case.

By effectively increasing your ability to drive the pedals, one half of the strength-endurance combination is satisfied paving the way for higher power during short efforts as well as a higher FTP due to greater muscular capabilities.

Increase or reduce the Workout Intensity as necessary such that each interval is very challenging but can be completed in its entirety. And try to keep your spin above 100rpm during each interval, then above 85rpm during the endurance valleys.

c/o TrainerRoad

Sample Day 10

TrainerRoad Tunnabora (SweetSpot)

Tunnabora is 5x7-minute sets of decreasing then increasing watts between 88-94% FTP in 1-minute steps to allow cadence changes over the course of each form interval.

Tunnabora also includes 3x2-minute Isolated Leg Training (ILT) steps within the warmup and recoveries between intervals are each 3 minutes long.

Running the entire Sweet Spot wattage range, this workout simultaneously targets improvements in muscle endurance while also aiming to improve your pedal economy.

You'll first start with some low wattage 1-leggers before moving onto the main set where each time the watts drop you'll be encouraged to increase your cadence. Then, when the watts start to climb again, you'll back off your spin just enough to maintain your form.

Aim for a slow, controlled, single-leg spin during the ILT drills until you get to the point where you can spin above 85rpm without "knocking".

During the leg speed intervals, start conservatively and escalate from there, keeping your focus on controlled speed - excellent form always!

c/o TrainerRoad

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