Is This Plan For You?
This 12-week Full Distance Advanced Base plan by GA Endurance is designed for experienced triathletes who want to build a deep and durable aerobic foundation before entering a race-specific training phase.
It is ideal for athletes who already have a strong endurance background and want to further develop aerobic capacity, efficiency, and structural resilience across swim, bike, and run disciplines.
If you are looking to enhance your physiological base and prepare your body for high-performance training, this plan provides a clear and structured pathway.
What You Can Expect
• A complete 12-week structured Base progression for Full Distance Advanced athletes
• Moderate to high training load with controlled and progressive increase
• Strong emphasis on aerobic development, efficiency, and durability
• High-quality volume across swim, bike, and run disciplines
• Progressive long sessions to build deep endurance and fatigue resistance
• Structured sub-threshold and tempo work to support aerobic strength
• Bike sessions focused on sustained power output and efficiency
• Run sessions designed to improve aerobic strength and durability
• Swim sessions including technique refinement and sustained aerobic work
• Controlled brick sessions to maintain neuromuscular adaptation
• Strategically placed recovery weeks to support adaptation and prevent overtraining
• Clear, easy-to-follow workouts using power, pace, heart rate, or perceived effort
• Optional strength guidance to support durability and injury prevention
Coaching & Support
This plan includes Coach Access.
If you have any questions during your training, you can reach out anytime via:
coachsupport@gaendurance.com
Requirements
To start this plan, you should be able to:
• Swim at least 2,500–4,000 meters continuously
• Ride consistently for 3–5 hours
• Run continuously for 90–120 minutes
• Train consistently 5–6 days per week
• Have strong experience with structured endurance training
A GPS watch, heart rate monitor, and bike power meter are strongly recommended for best results.
Final Note
This 12-week advanced base plan is designed to build a deep and sustainable physiological foundation before entering a race-specific full distance training phase.
With a focus on controlled progression, aerobic strength, and durability, this phase prepares your body for higher intensity and long-duration demands. If followed with discipline, you will transition into your next training phase stronger, more efficient, and ready to perform at your highest level.
Explore more training plans at GA Endurance
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.