Triathlon Aerobic Base Development 8-10 hrs per week, BEGINNER

Author

Training Bible Coaching

Length

12 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Run, 3 Bike

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:45 hrs run

Plan Specs

triathlon base period

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Summary

This is a 12 week training program designed to work on your aerobic base. This plan has weekly training hours ranging from 8-10.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:50
Training Load By Week
Average Weekly Training Hours: 08:50
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:45:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 1

0:45:00
Cruise Intervals, 3-4x6 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2

1:00:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.

Sample Day 3

0:45:00
Continuous swim

WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.
Total: 2000+

Sample Day 3

0:45:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 4

1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5

1:00:00
Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Triathlon Aerobic Base Development 8-10 hrs per week, BEGINNER

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