12-Week Base Phase Training Plan for the Lifestyle Triathlete
Build Strength, Endurance & Confidence — Your Triathlon Journey Starts Here
Ready to commit to your triathlon goals? This 12-week base phase plan is your foundation for long-term endurance, strength, and performance. Whether you're racing your first triathlon or building up to a Half or Full Distance triathlon, this program will guide you every step of the way.
🏁 Structured for Sustainable Progress
Following a proven 3:1 format (three weeks of build, one week of recovery), this plan starts with just 4 hours per week and gradually increases to 6 hours by Week 12—perfect for busy athletes balancing life and training.
🔑 What You’ll Get:
✅ Video-Guided Strength Training* – Progress through the NASM OPT Model: Stabilization → Power
✅ VO₂ Training Begins in Week 7 – VO₂ Max is your aerobic engine: how efficiently your body delivers oxygen to your muscles. Starting in Week 7, you'll develop this system with targeted training blocks. VO₂ is trainable—but only in focused 3-week cycles. Too much can backfire, so we cap it with rest weeks and a final build phase to lock in gains.
✅ Swim, Bike, and Run Workouts – Structured by intensity and time, synced to Garmin or your favorite device
✅ Final Brick Workout – Test your endurance with a combined bike/run session in Week 12
✅ Basic Nutrition Tips – Fuel your training the smart way
💪 Strength Is Your Secret Weapon
Build a resilient body with a strength program tailored for triathletes—essential for injury prevention, endurance, and power.
📩 Need Help Along the Way?
Email coach support is included. Whether you have questions about pacing, gear, or motivation—you’ll never train alone.
This plan is perfect for lifestyle athletes who want structure, flexibility, and real results.
Whether you're starting your triathlon journey or prepping for longer races, this base phase is where it all begins.
🚀 Start your 12-week journey now—build your base, boost your VO₂, and train smarter with support every step of the way!
SET YOURSELF UP FOR SUCCESS – START HERE →
CHECK OUT ADDITIONAL PATHS TO YOUR FINISH LINE →
Have questions? Need help in selecting a plan? Let's Chat!
Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.