Triathlon Aerobic Base Development 4-6 hrs per week, BEGINNER

Author

Training Bible Coaching

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Run, 2 Bike

Longest Workout

0:40 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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 4-6.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:58
Training Load By Week
Average Weekly Training Hours: 04:58
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:19:59
Custom

Swim 2 lengths (50yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for the entire workout.

Sample Day 2

0:19:59
Custom

Run 20 minutes non-stop at an easy-moderate effort.

Sample Day 3

0:40:00
Custom

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Sample Day 4

0:19:59
Custom

Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.

Sample Day 5

0:49:59
Custom

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Sample Day 6

1:30:00
Easy ride

Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.

Sample Day 8

0:19:59
Custom

Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.

Triathlon Aerobic Base Development 4-6 hrs per week, BEGINNER

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