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Triathlon Base Training Template


Griffin Jaworski

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4 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

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

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