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Triathlon Pre-Base Prep (8 Weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adam Hodges

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
1:33 hrs 0:30 hrs
Run x2
1:16 hrs 1:00 hrs
Bike x2
2:00 hrs 1:30 hrs
Swim x2
0:41 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
1:33 hrs 0:30 hrs
Run
1:16 hrs 1:00 hrs
Bike
2:00 hrs 1:30 hrs
Swim
0:41 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Adam Hodges

Alp Fitness

I offer training plans for runners and triathletes seeking personal growth through self-defined challenges, whether those involve races (e.g. Ironman 70.3, 50K trail runs) or solo adventures (e.g. fast-packing, mountaineering objectives). Learn more about the training approach in my book, “The Triathlete’s Training Guide,” and check out alpfitness.com for additional videos and articles to help you train smart.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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