Pre-Base Prep (8 weeks) | $9
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 (see below). The plan can also be used by novice triathletes to prepare for their first sprint distance triathlon in 8 weeks.
Base Training (20 weeks) + Race Taper (4 weeks) | $69
These plans provide a complete blueprint to help triathletes develop their endurance base in preparation for a target event. The plans assign volume based on training hours and intensity based on heart rate training zones. The plans provide instructions and workouts to determine your individualized training zones, so no prior knowledge is needed.
- Ironman 70.3 Base Training (20 weeks) + Race Taper (4 weeks)
This plan is ideal for triathletes training for events in the Ironman 70.3 range. Olympic distance triathletes can also use the plan by reducing the duration of the weekly long bike and long run sessions according to their needs.
- Ironman Base Training (20 weeks) + Race Taper (4 weeks)
This plan is ideal for triathletes training for an Ironman distance event. The plan consists of the same overall training hours as the 70.3 plan but places more emphasis on progressing the weekly long bike up to 5 ½ hours and long run up to 3 ½ hours plus extra volume in the swim training.
The training in these plans adheres to the philosophy of building the aerobic base while simultaneously emphasizing the proper neuromuscular patterns needed to prepare the athlete for higher intensity training later in the season. The plans also integrate a complete strength training program, moving from a general strength phase to a maximum strength phase to a muscular endurance phase.
The plans consist of five 4-week base training blocks that progressively build volume following a 3-up/1-down periodization schedule. The fourth week of each training block is dedicated to recovery and field tests. Triathletes who prefer a 2-up/1-down periodization schedule can easily adapt the plans by removing the second week of each 4-week training block for a 15-week base training program.
By the end of the 20-week base training progression, many triathletes will be ready to taper for their target event—and a 4-week tapering block is included for them. Other triathletes will be ready to move into a higher intensity build phase before their target event. For them, a separate 8-week Event Training Plan is available that picks up where the 20-week base training progression ends (see below). Still others may choose to repeat some of the base training blocks if they have a longer season that requires more base training.
Each plan—like any training plan—represents an initial draft, rather than a final document set in stone. You will write the final version over the coming months as you glean feedback from your training each week and adapt your training to your specific situation and goals. The plans provide guidelines each week on how to adjust the next week’s volume in relation to your previous week’s volume, so you can start with your current training volume and progress accordingly. After all, no matter where you want to go, you must start from where you are.
Long Course Triathlon Event Training (8 weeks) | $49
This plan helps triathletes with a well-established aerobic base build intensity and taper for their target long-course event, whether that be an Ironman 70.3 or Ironman. It builds upon the previous plans in this series, the 20-week Base Training plans for Ironman 70.3 and Ironman training. Use this plan to build upon your aerobic base over the final 6 to 8 weeks before your A-priority race, sharpening your fitness with anaerobic VO2max training.