Triathlon Foundation | Beginner | 4 Week - Part 3 | Offseason & Base Training w/ Strength Training
Triathlon Foundation | Beginner | 4 Week - Part 3 | Offseason & Base Training w/ Strength Training
Length
4 Weeks
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
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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
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
00:54:00 | 00:40:00 |
|
Other
x3
|
00:05:00 | 00:05:00 |
|
Run
x2
|
01:30:00 | 01:00:00 |
|
Bike
x2
|
02:36:00 | 02:20:00 |
|
Swim
x2
|
01:36:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:54:00 | 00:40:00 | |
|
|
00:05:00 | 00:05:00 | |
|
|
01:30:00 | 01:00:00 | |
|
|
02:36:00 | 02:20:00 | |
|
|
01:36:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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