8 weeks baseplan
Author
Peter Naegeli
All plans by this CoachLength
8 Weeks
Typical Week
2 Bike, 1 Custom, 1 Other, 1 Swim, 2 Run, 1 Day Off
Longest Workout
0:55 hrs swim
2:13 hrs bike
1:15 hrs run
Plan Specs
triathlon olympic beginner intermediate masters base period
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Summary
easy to follow, mostly based on RPE 1 to 10, 1 being easy 10 very hard. runs in threshold pace. if you have any questions, please mail info@kona-coaching.com.
Stats
Sample Day 1
5 x 8mins as: 4mins moderate; 2mins hard seated climb; 1min hard seated sprint; 1min easy recovery
Sample Day 2
this can be placed somewhere else in your calendar...depending on schedule. do at least one per week.
Sample Day 3
200 warmup
Pyramid as: 100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m
•All moderate•
45secs RI
100 cool down
Sample Day 4
8 x 800m as: 700m moderate; 100m increasing speed •1min RI between
Sample Day 6
40km moderate at a conversational pace
Sample Day 7
6-8km easy on flat course