Triathlon Pre-Base Prep (8 Weeks)
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Plan Description
This 8-week plan will help ease you back into regular training by gradually moving you from your off-season rest period toward the beginning of base training. The plan includes a strength training program. It assigns volume based on training hours and intensity based on heart rate training zones. The plan provides instructions and workouts to determine your individualized training zones, so no prior knowledge is needed. By the end of the 8 weeks, you will ready to start the 20-week Base Training plan. The plan can also be used by novice triathletes to prepare for their first sprint distance triathlon after 8 weeks.
Advance from this plan to the next two plans in this series:
- Triathlon Base Training (20 weeks) + Event Taper (4 weeks)
- Triathlon Event Training (8 weeks)
Consult the Alp Fitness website (alpfitness.com) for supplemental videos, tools and resources to use along with this plan. Train smart!
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
1:33 hrs | 0:30 hrs |
|
Swim
x2
|
0:41 hrs | 0:40 hrs |
|
Bike
x2
|
2:00 hrs | 1:30 hrs |
|
Run
x2
|
1:16 hrs | 1:00 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:33 hrs | 0:30 hrs | |
|
|
0:41 hrs | 0:40 hrs | |
|
|
2:00 hrs | 1:30 hrs | |
|
|
1:16 hrs | 1:00 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
