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Triathlon Base Training Template

Author

Griffin Jaworski

All plans by this Coach

Length

4 Weeks

Plan Description

This is a useful template to schedule your training around. For best results, start with the amount of training you can handle in each discipline. The duration of intensity intervals should be no more than 20% of total training volume (excluding strength and mobility work), therefore a 5hr training week would include roughly 60 minutes of intensity split between swim bike and run. However, in this base plan, the run focus is on consistency rather than speed, and the intensity only occurs in swim and bike.
The other 80% should be relatively easy, RPE of 4/10 or less, and the total volume should increase by no more than 10% weeks 1-3, with around a 40% drop in week 4 to allow the body to recover. There are many ways to accomplish this, adding a full rest day or simply decreasing the endurance days.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
—— ——
Strength x3
—— ——
Bike x3
—— ——
Swim x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
—— ——
Strength
—— ——
Bike
—— ——
Swim
—— ——

Griffin Jaworski

Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!


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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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