Triathlon Foundation | Intermediate | 4 Week - Part 3 | Offseason & Base Training w/ Strength
Mark SaroniAll plans by this Coach
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Winning is a Mindset Not a Spot on the Podium
This plan is for an intermediate level triathlete who wants to build a base of strength & fitness during the offseason or before purchasing a race-specific plan. The key to racing ANY distance is building a strong foundation.
"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."
-Pablo Bueno: IM Texas Finisher
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- Progresses gradually in volume & intensity
- Plan progresses from 11 ➡ 12 hours of training per week
- Works on sport specific technical limiters
- Emphasis on strength training, mobility, force generation, & aerobic conditioning
- Plan can be re-used year after year
- Best used 12 to 40 weeks out before your "A" race
Build your Chronic Training Load in a consistent & safe manner!
- GPS watch
- Swim paddles, pull buoy, & fins
- Access to basic strength & mobility equipment (stretch cords, free weights)
- *A bike powermeter & HR monitor are recommended but not required
- Unlimited athlete-initiated email support
- Detailed workout instructions
- Intervals set to your specific training zones
- Workout exports to Garmin, Zwift, & other platforms
📩 Additional Information
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:39 hrs||3:00 hrs|
|1:45 hrs||0:55 hrs|
|2:21 hrs||1:20 hrs|
|1:41 hrs||0:55 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:39 hrs||3:00 hrs|
||1:45 hrs||0:55 hrs|
||2:21 hrs||1:20 hrs|
||1:41 hrs||0:55 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor