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Intermediate 10-Week Triathlon Base Plan

Author

Ryan Eckert, MS, CSCS

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Length

10 Weeks

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Plan Description

Overview

This is an intermediate base plan designed to help a triathlete develop a sound base of aerobic and anaerobic conditioning in preparation for a more demanding competitive season, build plan, or race-specific plan. This training plan is prescribed and individualized based on pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This plan is designed for "intermediate" athletes that have a history of at least 6-10 months of consistent triathlon training with at least 2-3 swims, bike, and runs per week with a mixture of both aerobic sessions and some speed-work. Additionally, it is recommended that the athlete have performed strength training on at least 1-2 days per week over the past 6-10 months, or at least have a basic foundation of strength upon which to build with strength training as this training plan includes a progression of heavy strength training. Finally, it is recommended that the athlete has the ability and basic competency to swim, bike, and run without pain. This is a base plan, so the athlete can be coming off of a post-season break and do just fine starting with this plan.

Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting your swim, bike, and run pace and heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-heart rate monitor



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:08 hrs 0:40 hrs
Bike x3
2:41 hrs 2:00 hrs
Swim x2
0:08 hrs 0:40 hrs
Strength x1
0:45 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
0:08 hrs 0:40 hrs
Bike
2:41 hrs 2:00 hrs
Swim
0:08 hrs 0:40 hrs
Strength
0:45 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

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