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Winter Base Training Plan - 21 weeks/10 hrs per week


Simon Ward

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21 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is aimed at the novice and experienced triathlete preparing for long distance events.
The goal is to provide a training plan of maximum 10 hours per week.
This allows the athlete to develop a good base of fitness but at the same time maintain a resonable lifestyle.
At the end of the 21 weeks the athlete will have achieved a good level of fitness which enables them to start an event specific 20 week plan, building to their long distance race

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:38 hrs 1:15 hrs
2:04 hrs 1:30 hrs
0:55 hrs 0:45 hrs
3:25 hrs 4:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:38 hrs 1:15 hrs
2:04 hrs 1:30 hrs
0:55 hrs 0:45 hrs
3:25 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Simon Ward

Long distance triathlon
Nutrition Coaching
Technique analysis
Power based bike training
Personalised coaching (£200 per month)
S.W.A.T. Inner Circle (£30/month)
1-1 training days £450
Event specific training plans (20 wk plan - £140)
Swim,Bike,Run technique analysis (£60/hr)
Triathlon Specific strength & conditioning