10 hours per week Triathlon Base Training - 15 wks
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This plan is based on my Advanced and Elite Base templates. I have trimmed the workout duration so that your weekday sessions are more achievable for a working athlete, or a time-flexible athlete that is starting out.
At an average training load of 10 hours per week, this plan remains challenging and the key workouts will materially improve your fitness by the end of the block. Then, as the weather improves, you can repeat a base block with greater cycling focus (likely the most effective approach), or try a specific preparation block for an A-Priority race.
The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Distance Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.
If you are dealing with a severe winter then consider substituting running, or duathlon, events in place of the scheduled triathlons. Also, if you have access to Nordic skiing then you can substitute it for some of the cycling workouts. As well, I support the use of snowshoeing for general conditioning on the weekend.
I have capped weekday sessions at no more than 1:15, generally, I try to keep the weekday sessions around an hour. On the weekend, your long endurance day is capped at no more than three hours of total training. The plan is achievable for the motivated triathlete that is training indoors for most of their Base Preps.
The swimming program is focused on distance freestyle improvement with workout distance capped around 3000 meters (3300 yards). It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.
The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 12 hours per week.
To get this most out of this program, you should be comfortable with the following key workout distances:
Swim - up to 3,300 yards / 3,000 meters
Bike - up to 30 miles / 50 kilometers
Run - up to 10 miles / 16 kilometers
I hope you enjoy,
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:41 hrs||1:15 hrs|
|2:17 hrs||1:15 hrs|
|1:20 hrs||1:00 hrs|
|2:59 hrs||1:45 hrs|
|0:12 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:41 hrs||1:15 hrs|
||2:17 hrs||1:15 hrs|
||1:20 hrs||1:00 hrs|
||2:59 hrs||1:45 hrs|
||0:12 hrs||1:00 hrs|