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v3.1 - 12-Week BASE BUILDER, Low Volume: Structured TRIATHLON Training - Reusable


Cody Waite, Waite Endurance

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12 Weeks

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Plan Description


Written by Cody Waite, of Waite Endurance

NEW for 2019 is our latest 12-week Base Builder Training Plan for Low Volume triathletes. Complete with structured swim, bike & run sessions & ALL NEW Strength Progression Program.

Our 12-Week Triathlon Base Builder Plans are designed for intermediate to advanced triathletes with training experience, and reasonable technique & fitness to begin with. The volume of the individual workouts can be adjusted down to fit individual needs/ability level & target race distances. Our Base Builder Plans are suitable for all race distances you're training for; simply adjust individual session volumes down as desired to fit your goals.

You're looking at THREE MONTHS of progressive training to build your complete fitness base through the off-season. Our Low Volume program revolves around the following:

  • 2x Structured Swim Sessions per week

  • 1x each Structured Cycling & Run Sessions per week

  • 1x each Endurance Ride & Run per week

  • 1x Progressive Strength Training Sessions per week

  • 4-14 Hours of Training per Week (can increase as desired)

  • Recovery/Testing weeks built into the Program

  • Metrics Used: Power, HR, and/or RPE

Our 'off-season' Base Builder plans are ideal for any triathlete looking to improve their strength & power on the bike across any distance. Click Links Below to Learn More:

Our progressive strength training program is designed specifically for triathletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:


We have both LOW & HIGH volume Base Builder Plans available. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)


Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERE


You can easily reuse any of our plans year after year or anytime in the future!


Email Cody directly with questions now or as you go:

USAC               USAT               TPC

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
4:13 hrs 6:00 hrs
Swim x2
1:40 hrs 1:30 hrs
Run x2
2:20 hrs 2:30 hrs
Strength x1
0:45 hrs 0:50 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:13 hrs 6:00 hrs
1:40 hrs 1:30 hrs
2:20 hrs 2:30 hrs
0:45 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

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