OLYMPIC 6 WEEK BASE PHASE

Author

Ed Beech (Certified IRONMAN, TrainingPeaks & British Triathlon Federation Coach)

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 1 Other, 3 Bike, 3 Swim, 3 Run

Longest Workout

0:50 hrs swim
2:00 hrs bike
1:05 hrs run

Plan Specs

triathlon olympic beginner intermediate power based hr based pace based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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This Olympic Triathlon Base plan has triathletes swimming three times each week for up to 6000m, on the bike three times each week for about 3.5 hours total (including a few brick workouts), and running up to 3 hours each week.

This happy-medium plan is aimed at reasonably experienced Olympic-distance triathletes, or even very experienced sprint distance triathletes, ready to move up to the international distance. This plan is designed to help athletes develop a firm base of fitness in all 3 disciplines, in preparation for potential top-10 age group placings, on no more than 8 hours per week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:02
Training Load By Week
Average Weekly Training Hours: 08:02
Average Weekly Breakdown

Ed Beech

edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.

Back to Plan Details

Sample Day 1

1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 2

0:30:00
1600m
0.36TSS
SW Base Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
6 x 100 SW MOD RPE6 RI5
8 x 25 K Drills RI15

CD
300 SW EASY RPE4

Sample Day 2

0:40:00
33.3TSS
RU Base

Base Run 40min at Easy-Moderate pace, RPE6. Feel free to insert 1 minute of walking whenever necessary as you try to run more continuously from week to week and emphasize quality over quantity at this early point in your running. Try to run for at least 10 minutes between walking breaks if possible.

Sample Day 3

1:00:00
61.9TSS
BI 7x20-second all-out efforts at 200% FTP,

7x20-second all-out efforts at 200% FTP, each separated by about 5 minutes of active recovery at 65% of FTP.

Sample Day 4

0:30:00
1800m
0.36TSS
SW Speed + Sprint Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 F Drills RI10
6 x 100 SW (25 EASY RPE4/25 HARD RPE8) RI10
4 x 50 SW MAX RPE10 RI20
8 x 25 K Drills RI15

CD
300 SW EASY RPE4

Sample Day 4

0:42:00
29.1TSS
RU Base + Uphill Strides

Run 40min Easy-Moderate, RPE6 and then conclude your run with two 20-second controlled sprints, RPE10, preferably uphill w/ 40 seconds of recovery between them. Keep the grade gentle enough that you can generate a bit of speed and maintain fluid form, even up a hill.

Sample Day 5

1:30:00
96.5TSS
BI 5x10 min Sweet Spot INT @ 88-94%

5x10 Minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

OLYMPIC 6 WEEK BASE PHASE

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