Triathlon Foundation | Beginner | 4 Week - Part 3 | Offseason & Base Training w/ Strength Training
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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.
Still have questions about this plan?Plan Description
Winning is a Mindset Not a Spot on the Podium
This plan is for a beginner level triathlete who wants to train for their first triathlon next season OR is coming off a long break from the sport. The foundation plan will start very slowly to allow new athletes to get used to a regular training routine again before they prepare for a specific race. "Train to train. Then train to race."
⭐️⭐️⭐️⭐️⭐️
"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."
-Kathleen O'Shea
Wondering if this plan is right for you?
CONTACT us & we'll help you make the right decision
Overview
- Progresses very gradually in volume & intensity
- Plan progresses from 7 ➡ 8 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 first triathlon
Build your Chronic Training Load in a consistent & safe manner!
Equipment
- 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
Support
- 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
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
0:53 hrs | 0:40 hrs |
|
Other
x3
|
0:05 hrs | 0:05 hrs |
|
Run
x2
|
1:30 hrs | 1:00 hrs |
|
Bike
x2
|
2:35 hrs | 2:20 hrs |
|
Swim
x2
|
1:36 hrs | 0:55 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:53 hrs | 0:40 hrs | |
|
|
0:05 hrs | 0:05 hrs | |
|
|
1:30 hrs | 1:00 hrs | |
|
|
2:35 hrs | 2:20 hrs | |
|
|
1:36 hrs | 0:55 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
