Short Course Triathlon: Base-season - 12wks + total body strength
Short Course Triathlon: Base-season - 12wks + total body strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Designed for pre or base-season training, this plan is perfect for athletes training for short-course triathlons (e.g., Sprint, Olympic, Intermediate).
Focusing on properly developing the energy systems, durability, and muscular adaptation will help create a strong foundation for your season ahead.
While this plan is designed for strong intermediate and advanced athletes, its adaptability means any highly motivated triathlete can take it on!
- Approximately 10 hours of training a week (total time includes recovery and strength training; some weeks may be longer)
- Cycling and running are fully power-based and will REQUIRE a power meter for your bike (or smart trainer) and run power meter (Stryd).
- The plan will develop muscular endurance and aerobic foundations and improve threshold power.
- Includes multisport-specific strength "all/total body" workouts using hypertrophy and strength cycles. Regression/substitute exercises are listed for many!
- Short mobility "bites" exercises to help reduce injuries and improve general movement quality.
- De-load, regen week every 4th week
Once you finish this plan, check out our race-ready or build plans to sharpen your fitness for the best season ever!
I also invite you to email me with any questions about the initial scheduling or start-up of this plan.
About BonkWerx Endurance Sports Coaching:
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2max, lactate), bike fitting, run gait, and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to helping every athlete reach their potential.
For more info, contact us at www.bonkwerx.com
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x4
|
02:30:00 | 01:00:00 |
|
Bike
x3
|
04:01:00 | 02:00:00 |
|
Run
x3
|
02:40:00 | 01:30:00 |
|
Swim
x2
|
01:22:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:30:00 | 01:00:00 | |
|
|
04:01:00 | 02:00:00 | |
|
|
02:40:00 | 01:30:00 | |
|
|
01:22:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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