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Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 8.5 to 13.5 hrs/wk


Gale Bernhardt

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10 Weeks

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Plan Description

This 10-week plan is base training for experienced triathletes. A flood of requests have finally been answered and this popular training plan is now available online. This plan is similar to Weeks 5 to 14 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan to keep you on track. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs.

Before beginning the plan, you are training approximately six hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 1:00 and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 8:30 hours per week and progresses to about 13:30. Your longest run progresses to 1:30 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress.

After you complete this plan, an option is to use the next block of training in the sequence titled Triathlon Base Training, Phase 2: 7.0 to 15 hrs/wk.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Plan is available in the book “Training Plans for Multisport Athletes.”

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
2:45 hrs 1:30 hrs
Swim x2
2:22 hrs 1:15 hrs
Run x2
1:51 hrs 1:30 hrs
Bike x2
2:22 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:30 hrs
2:22 hrs 1:15 hrs
1:51 hrs 1:30 hrs
2:22 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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