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Triathlon Base Program--16 week, Bike Focus


Karen Buxton

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16 Weeks

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Plan Description

This 16-week plan (7-to-14 hours per week) is designed to be “bike-specific”, while allowing you to maintain your fitness in the swim and run. This block of training begins with two weeks of preparation work, followed by three weeks of Base I, seven weeks of Base II and four weeks of Base III training. Week-day training does not exceed two hours, and your longest weekend day tops out at 4:25. This training block is not intended for beginning triathletes: you should have several triathlon seasons under your belt prior to attempting this plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:45 hrs 3:30 hrs
1:57 hrs 1:15 hrs
1:59 hrs 1:00 hrs
1:40 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:45 hrs 3:30 hrs
1:57 hrs 1:15 hrs
1:59 hrs 1:00 hrs
1:40 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

Karen Buxton

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at