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Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 5.5 to 12 hrs/wk


Gale Bernhardt

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10 Weeks

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Plan Description

This 10-week plan is base training for experienced triathletes. This plan is based on the base training within the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes” but is designed for the athlete needing less training volume. The first training block is four weeks long, followed by two, three-week blocks.

Before beginning the plan, you are training approximately five hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 45 to 60 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 7:30 hours per week and progresses to about 12:30. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress.

The training plan, “Triathlon Base Training, Phase 2: 5.5 to 13.0 hours per week” is designed to follow this plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
2:07 hrs 1:15 hrs
Swim x2
2:10 hrs 1:15 hrs
Run x2
1:45 hrs 1:15 hrs
Bike x2
2:03 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:07 hrs 1:15 hrs
2:10 hrs 1:15 hrs
1:45 hrs 1:15 hrs
2:03 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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