12 week olympic base program (off season) 10-15hrs Per week

Average Weekly Training Hours 13:25
Training Load By Week
Average Weekly Training Hours 13:25
Training Load By Week

this awesome plan is designed to build pure strength in your off season with strength training programs (videos included) along with testing protocols to prove your results, this plan is guaranteed to give you the edge come your first event for the season...

Sample Day 1
1:15:00
150TSS
swim TT short course

400m Easy Pace - Breathe 3's (No aids to be used)

Swim 8 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep

Swim 6 x 25m Build to 90% of Maximum Speed on 50secs

Rest for 3-5mins before your first Time Trial


Swim 400m / Swim 200m / Swim 100m - All with 200m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort

600-900m (Fins) Made up of 100m Swim / 100m Kick / 100m Own Choice x 2-3 as cool down.

Sample Day 2
1:20:00
60mins TT Test

warm ups 10minsĀ 
speed sets
60 on 110 cadence
60 off 90 cadence

60 mins TT (all out 100% intensity) use same location every test

if you have power metre restart your timerĀ 

this test is ok to do on trainer (preferred controlled environment)

10mins cool down
90 cadence

Sample Day 2
0:48:00
41.9TSS
long run zone 1 w1

12 x 3 min zone 1 pace, 1 min walk B/W

Sample Day 3
3.11mi
5km TT

warm up run approx 1km or 5mins

add dynamic stretches and activations
4x 100 m run throughs.

REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.

cool down 1kms or 5mins easy

stretch to recover...

Sample Day 3
0:30:00
20TSS
LEVEL 1 Movement training

this work out is to help improve your movement and flexibility..

start with 1 set today, build up to 2-3 sets in week 4.

https://youtu.be/5ezATN1xJIQ

Sample Day 4
1:05:00
Strength 8 min efforts

warm up 10 mins 90-100 cadence 10mins 80-90 cadence main sets x 3 8mins hard effort 60-70 cadence 3mins easy 90 cadence cool down 10min easy spin

Sample Day 4
0:48:00
41.9TSS
long run zone 1 w1

12 x 3 min zone 1 pace, 1 min walk B/W

Aaron Buchan
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Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.