Browse More Plans

Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 4.75 to 9.5 hrs/wk


Gale Bernhardt

All plans by this Coach
No Ratings


10 Weeks

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.

Still have questions about this plan?

Plan Description

This 10-week plan is base training for fit athletes. Before beginning the plan, you are training approximately five hours per week. This training includes one or two days of each swimming (on your own or with a masters group), cycling (indoors or outdoors) and running. Before beginning the plan, you are capable of swimming for 30 to 45 minutes, running 45 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you.

The first training block is four weeks long, followed by two, three-week blocks. Training begins at 6:00 hours per week and progresses to about 9:30 in the longest week. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:00. Testing days are included as benchmarks of progress.

This plan is perfect for the athlete looking to build or maintain fitness.

The plan “Triathlon Base Training, Phase 2: 4.75 to 10.75 hours per week” is designed to follow this plan.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:45 hrs 1:15 hrs
Swim x2
1:25 hrs 0:45 hrs
Run x2
1:35 hrs 1:15 hrs
Bike x2
1:45 hrs 2:00 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:45 hrs 1:15 hrs
1:25 hrs 0:45 hrs
1:35 hrs 1:15 hrs
1:45 hrs 2:00 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

$64.95 - Buy Now