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

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

This is a 12 week training program designed to work on your aerobic base. This plan has weekly training hours ranging from 4-6.

Sample Day 2
0:20:00
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 3
0:20:00
Custom

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

Sample Day 4
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 5
0:20:00
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 6
0:50:00
Custom

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

Sample Day 7
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 9
0:20:00
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.