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NEW! Triathlon Base Training Plan 12 Weeks, Intermediate/Adanced


Eric Schwartz

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12 Weeks

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Plan Description

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 and I'll respond quickly.

Training Intensity & HR Zones:

Warmup & Cool down:

Running & Cycling drills:

Training Plan FAQs:

Base Plan Notes:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:12 hrs 1:20 hrs
Bike x3
3:24 hrs 2:00 hrs
Swim x2
1:57 hrs 1:00 hrs
Custom x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:12 hrs 1:20 hrs
3:24 hrs 2:00 hrs
1:57 hrs 1:00 hrs
—— ——
Day Off
—— ——

Training Load By Week

Eric Schwartz

Endurance One

Specific areas of exerptiese inlclude: triathlon, duathlon, running, cycling, mental preparation and nutritional guidance.

Services are located on my webpage at

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