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Peter Wilby

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12 Weeks

Plan Description


The purpose of this LD TRI - BASE TRAINING PLAN - for INTERMEDIATE athletes is to prepare the body and mind for starting a full-on, 25 week, LD TRI training plan.


This is a 12 week, BASE TRAINING plan. The plan includes swim training in the pool; bike training indoors and outside (all bike sessions are accompanied with workout files to upload to your trainer or device); run training (with specific focus on injury prevention and longevity); and finally, strength (accompanied with follow along videos). The bike and run sessions require a heart rate monitor. You need access to a gym or your own bar and weights for the strength sessions (but there is also a body weight session each week).

If you can currently swim around 2km of front crawl and have access to a pool; you can ride twice a week with the opportunity to do more and do not have any injuries that hinder your training, then this plan is ideal.


There are three simple categories of session:

EASY - anything that is mainly no higher than Z2 heart rate

THRESHOLD - anything with the focus being mainly higher than Z2 but mainly lower than FTHR

MAX - any session with the main focus above FTHR

The plan is broken down into two off-season phases:

PHASE ONE - the strength and technique phase

PHASE TWO - the preparation phase

The purpose of this plan is to make significant gains in strength, control of movement and technique (in all three disciplines).

The intensity is mostly low (LIT or EASY). As you move onto P2 you will begin to build overall muscular strength and readiness for the stressors of the training to come. The muscle activation speed and the load that the muscles can function under increases, but only for very short bouts. The heart rate rarely lifts higher than zone 2. This is to increase the fat metabolism mechanism and to increase muscle tissue resilience, lower injury risk and recruit more slow twitch muscle fibres.


The strength phase (P1) is 8 weeks. The preparation phase (P2) is 4 weeks. The swimming is the discipline that you will work hardest in because working hard in the pool will improve your feel for the water and ability to swim fast. The swim distance ranges from 1500m to 2500m. The bike sessions CAN all be done indoors but only some HAVE to be indoors. In P1 there are three 45 minutes easy bike rides each week. In P2 this increases to four sessions. The longest bike ride is 2.5 hours. Running begins with just 5 minutes once per week, however this is part of a run specific mobility and run technique session. The most runs in a week is two and the longest continuous run is one hour. All runs are at an easy intensity, no higher than zone 2.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x6
02:27:00 00:45:00
Swim x3
6,021m 2,500m
Bike x3
03:33:00 02:30:00
Run x1
00:58:00 01:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:27:00 00:45:00
6,021m 2,500m
03:33:00 02:30:00
00:58:00 01:10:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Pete Wilby



My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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