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Triathlon: Base Period (Winter, Off-Season) Training, Phase 2: 5.5 to 13 hrs/wk


Gale Bernhardt

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8 Weeks

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Plan Description

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. You can easily modify and move workouts to meet your personal training needs and I suggest you do, so that you can optimize the benefits. This process is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents you need to help you with this plan at this link.

The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested.

The first week of training begins at 9:30 hours and progresses to 12:30. Your longest run progresses to 1:45 and includes the lactate threshold training. Your long bike ride progresses to 3:00 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:39 hrs 1:15 hrs
Run x3
2:37 hrs 1:45 hrs
Bike x2
2:58 hrs 3:00 hrs
Strength x1
1:30 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:39 hrs 1:15 hrs
2:37 hrs 1:45 hrs
2:58 hrs 3:00 hrs
1:30 hrs 1:15 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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