Advanced 5150 Triathlon Base Program - 10 weeks (V3.22)
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%FTP based program
This Training Program is aimed at the Advanced 5150 Triathlete who wants to build a solid aerobic base before moving to the build phase of training.
The program is 10 weeks long and includes 1 Test Week, 8 Training Weeks and 1 Re-Test Week.
Training time builds from 11 hours and 55 minutes to a maximum of 15 hours and 45 minutes.
After completing the field tests in the first and last weeks, submit your results via https://multisportcoaching.co.za/performance-data.
Your training zones will be calculated and emailed to you.
(This is a free service.)
Requirements for this program:
Swim - 25m or 50m swimming pool
Cycle - an indoor trainer or Wattbike for your FTP testing
Run - access to a 5km running route for your time trial
As the program is a %Threshold Heart Rate based program, you need to have a Heart Rate Monitor.
We wholeheartedly (See what we did there?) recommend the POLAR brand.
When participating in an endurance training program, you should always include Flexibility and Core Training sessions.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:42 hrs||1:50 hrs|
|5:44 hrs||3:35 hrs|
|2:00 hrs||0:50 hrs|
|0:13 hrs||0:20 hrs|
|1:41 hrs||2:30 hrs|
|0:12 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:42 hrs||1:50 hrs|
||5:44 hrs||3:35 hrs|
||2:00 hrs||0:50 hrs|
||0:13 hrs||0:20 hrs|
||1:41 hrs||2:30 hrs|
||0:12 hrs||0:15 hrs|