3 Month Training Plan: BASE Prep Phase
3 Month Training Plan: BASE Prep Phase
Author
Lauren Updyke
Length
13 Weeks
Plan Description
This is an off-season plan for the olympic distance triathlete. The focus of this plan is to increase dynamic flexiblity, functional and core strength, along with honing run form, cycling efficiency, and swimming form.
This plan also comes with a CORE and STRENGTH worksheet with exercises specifically geared to make you a more balanced athlete. This plan will start on whatever day you select and run for 13 weeks. This plan should be done before any BASE phases and is perfect for training in the winter months.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:32:00 | 01:00:00 |
|
Strength
x2
|
00:08:00 | 00:45:00 |
|
Swim
x2
|
00:09:00 | 01:00:00 |
|
Bike
x2
|
01:50:00 | 01:15:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:32:00 | 01:00:00 | |
|
|
00:08:00 | 00:45:00 | |
|
|
00:09:00 | 01:00:00 | |
|
|
01:50:00 | 01:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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$107.99 USD for the first year, billed yearly.