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Basic 4 Week Block for Triathlete Returning from a Break


Lee Gardner/Trismarter

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4 Weeks

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Plan Description

This training plan is designed for a triathlete coming back from a break in training. The main goal of the plan is to re-adapt the athlete to regularly scheduled workouts, getting the athlete into a routine, and starting to build some base for training blocks to come. The effort level for most of this plan should be easy to moderate, with only a couple of short, high intensity moments throughout the 4 weeks.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:37 hrs 3:00 hrs
Swim x3
1:35 hrs 0:40 hrs
Run x3
2:01 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
7:37 hrs 3:00 hrs
1:35 hrs 0:40 hrs
2:01 hrs 1:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Lee Gardner

Trismarter Triathlon Coaching and Nutrition

Triathlon Coaching | Sports Nutrition | Bike Fit

I offer customized training plans and coaching services for all levels of athletes. You can find details on my coaching services at

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