This 12 week plan is designed for intermediate to advance triathletes in the base period. You should have a minimum of 3-5 weeks of training before starting this plan. The plan allows for a wide range in weekly training volume. Most weeks average 8-9 hours, but there are options written into the plan that allow for higher volume in the range of 11-13 hours per week. The plan can easily accommodate athletes with lower volume by eliminating or shortening workouts. The plan is designed to be used with heart rate zones, power zones, or perceived effort. For example, a bike that includes zone 3 will work with both heart rate and power zones. The guide included with this plan (linked to below) includes info on how to set your zones or use perceived effort. Weeks 4, 7, and 10 are recovery weeks and allow for lower volume/intensity. If you have questions/comments about this plan email Eric.Boulder@gmail.com and I'll respond quickly. Training Intensity & HR Zones: bit.ly/trainingintensity Warmup & Cool down: bit.ly/warmupCD Running & Cycling drills: bit.ly/runbikedrills Training Plan FAQs: bit.ly/FAQforTrainingPeaks Base Plan Notes: bit.ly/BasePlanNotes
Run 30-45 minutes: warmup and 4 strides, then mostly 2 run. At your option include 3X6 minutes at zone 3, 2 minute recoveries.
Bike 60-90 minutes: warmup with one leg drills and spinup drills (see bit.ly/runbikedrills for description). Then force reps. These are best done on a hill, but they can be done on a trainer or flat road with a big gear. Use a big gear even if on a hill (eg. 53X14). Cadence should be low while power output is high. After coasting at no more than 10mph, stay seated and drive the pedals hard for 6 full revolutions. Very easy recovery for 3-5 minutes then repeat 2 more times. If you have knee or other lower leg problems you should avoid these. Remainder of ride zone 1-2.
400 - warmup. 200 swim and 200 drills
300 - 6X50 building speed within each 50, 5-7s rest.
1000 - 5X200, 20s rest, getting slightly faster with each 200. Start out moderate.
300 - 4X75 (25 drills, 25 perfect form, 25 fast), 5s rest.
400 - cool down. 200 drills, 200 swim.
Bike 1-2 hours: after warmup do 3-4X8 minutes in zone 3, 3 minute recoveries.
Run 30-40 minutes : warmup and 4 strides, then mostly zone 1-2 run.
400 - 200 swim, 4X50 drill
300 - 4X75 descending, 5-7s rest
200 - 8X25 fast, perfect form, 5s rest
800 - 4X200 moderate for first 200, getting slightly faster each 200
100 - kick
400 - 1X400 at Tpace
300 - cool down
Run 20-30 minutes: immediately after. Zone 1-2