Overview

• Base Training (Off-Season) Plan for athletes capable of training at high training volumes (up to 16 hours per week). Appropriate no matter what distance you’re focusing on.


• Start the plan after your season break. Work your way through it (general preparation) until you’re about 6-12 weeks out from your first A-race of the year (longer for longer races, and shorter for shorter races), at which point you should switch to a race-specific plan (specific preparation).


• You do not have to complete the entire plan.


• Email me for tips on combining this plan with a race-specific plan.


• Discounts available if you buy this plan together with a race-specific plan. Email me for more information.

Who Is This Plan For?

This plan is for you if:

• You want to train effectively and improve performance across swim, bike and run through the off-season, or anytime when you’re far out from any A-races


• You have experience doing consistent 14- to 16-hour training weeks, OR you have experience doing consistent 12-hour weeks, and based on this experience you feel you are ready to step up your volume.


• You’re prepared to swim three times a week, and bike and run four times a week.


• You’re ready for a 12-hour training week as the first week of the plan.


• You’re ready for up to 3200 metres/yards of swimming, up to 90 minutes of biking, and up to 75 minutes of running as the longest workouts by discipline in week one of the plan.

This plan is not for you if:

• You don’t tick the boxes listed above (email to discuss alternative plans)


• You’re 12 weeks out (or less) from your A-race and are looking for a race-specific plan.


• You require individualised planning, monitoring, follow-up, and communication. We offer free email support to training plan users, but this is not the same as full coaching.

If you’re unsure if the plan is right for you, or you want to discuss different options, please email me. To get a feel for the workouts and training weeks, scroll down to the Sample Weeks further down.

Training structure and information

• Emphasis on less specific training (base endurance, VO2max, strength endurance) so closer to your race you can get more specific (high Z2 to Z4 work, depending on race distance).


• The plan follows a pattern of three weeks of load followed by one week of deload.


• The weekly structure is a 1-3-1-2 pattern (Mondays and Fridays deload days, others load days).


• Detailed Coach’s Notes help you execute your training, understand how to make changes to the plan, advise on nutrition and hydration, etc.


• Early and mid-plan testing to set power, pace and heart rate zones in swim, bike and run.


• Workouts are adapted to your individual thresholds and training zones using TrainingPeaks structured workouts.


• Guidance on what intensity metric (power/pace/heart rate/RPE) to use for different workouts.


• Workouts can be synced to compatible devices and apps (Zwift, Rouvy, Garmin, Wahoo, etc.)


• Strength training using the TrainingPeaks strength training builder, with integrated video instructions.

Key Features

A Look Inside (click to zoom)

About Coach Mikael Eriksson