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Triathlon: Base Period (Winter, Off-Season) Training: 3.75 to 8.25 hrs/wk


Gale Bernhardt

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12 Weeks

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Plan Description

This 12-week plan is perfect for the athlete with time restraints during the week. You are looking to prevent boredom, build some base fitness and increase your longest weekly workouts. You can have a triathlon in mind for one of your future goals, or you might want to simply use multisport training to get yourself into shape.

The goals of this plan include:

- Establish a fitness routine and stick with it

- Build swimming endurance to swim 1500 non-stop

- Lift weights to improve strength

- Build your longest run from 30 minutes to 1:30

- Build your longest ride from 45 minutes to 2:00 to 2:30

This program has the swimming details to help you build swimming endurance without a masters group and without having to dream up your own swimming sets. Swimming is blended into a running and cycling routine that can be accomplished indoors or outdoors.

Weekday running and cycling workouts are used as a warm-up for strength training to conserve on training time. Weekend running and cycling workouts build in length and intensity at just the right pace. Weekly training is manageable, ranging from about 3:45 to 8:20.

At the end of the training block, you can maintain your endurance by continuously repeating the last three to four weeks of the training plan, with the Strength Maintenance weight training routine substituted for all strength sessions. Longer weekend workouts can be repeated or you can get creative and design your own sessions.

Or…maybe you will look for a new set of goals at the end of 12 weeks?

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
1:13 hrs 1:30 hrs
1:15 hrs 0:40 hrs
1:03 hrs 0:45 hrs
1:52 hrs 2:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:13 hrs 1:30 hrs
1:15 hrs 0:40 hrs
1:03 hrs 0:45 hrs
1:52 hrs 2:30 hrs
Day Off
—— ——

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