BASE 1 PHASE

This phase shifts the focus from the general conditioning of Prep into building your aerobic base — the foundation everything else in the season is built on. Swim, bike and run volume increases gradually, with the majority of sessions kept at an easy, conversational effort.

The same principles still apply — keep intensity days spaced out, don't chase missed sessions, and ease back if a session feels harder than it should. Where this block differs is the emphasis: consistency and time on feet/in the saddle matter more here than pace.

AEROBIC ENDURANCE IS THE FOCUS

Base phases aren't about speed. The aim is to build a bigger aerobic engine — more mitochondria, better fat utilisation, a stronger foundation — so that when intensity is layered in during Build, you can absorb it without breaking down.

STAYING ON TRACK

Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.

If you miss a session due to life or work commitments, don't try to make it up — unless you're very confident you can have ample recovery from the moved session.

If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.

! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.