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Been There Tri-d That: 8 week Base Building for Sprint and Olympic Distance Triathlon


Laura Bruck Renzelman


8 Weeks

Plan Description

This plan is for athletes who have some triathlon experience and are ready to build their training base in preparation for a summer season of strong racing. This plan is geared with athletes training for sprint and Olympic distance races Athletes should comfortably be able to swim 1500-2000 meters, run 45 minutes, and ride 60 min to start with this plan. I have also included optional swim strength workouts for those not able to access a pool on a regular basis and triathlon focused strength, and mobility sessions. For strength and mobility sessions you will need a set of heavy and light dumbbells, a mini band and a long band with handles.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
03:01:00 01:00:00
Run x3
02:10:00 01:10:00
Bike x2
02:32:00 01:40:00
Swim x2
01:36:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:01:00 01:00:00
02:10:00 01:10:00
02:32:00 01:40:00
01:36:00 01:00:00
Day Off
—— ——

Training Load By Week

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