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Prepare yourself for your best season yet.

Why is Base Training so Important?

Base training is probably the most important phase of any structured endurance training plan.

Your whole season and everything you could potentially achieve rests on how well and how accurately you perform your training during this critical training phase. 

Here’s What You’ll Get
When You Sign Up

In addition to the 8 weeks of sport specific base training,
you also get:

Pre-Week 1

The initial test week to determine your training zones and set the bar to compare against after completing the 8-week base training program.

Sport Specific Flexibility Program

The effects of poor flexibility will cause a decrease in athletic performance. In order to perform optimally, the body must function correctly

Sport Specific Core Strength Program

A strong core is one that can hold a tense, secure position – protecting the spine and enabling the arms and legs to produce force

Post-Week 8

The post training block retest week. The results from your retest week will be compared to the initial test week. Your new training zones can be carried over to the next phase of training.

Look at what some of our athletes have to say.

Customers reviews

Training Program Rating:


Coach Staff Service:

Thank you for such a great training plan. I completed my first tri sprint two weeks ago and not only increased my speed week over week, but also ended up taking 2nd in my age group and 3rd in Clydesdale overall.
Bradley Nosan
Sprint Triathlon Training Program

Training Program Rating:


Coach Staff Service:

New to being coached, I find the fact that someone's watching makes me more committed to complete workouts (except for swimming, I don't like swimming)

Fanie van Biljon
70.3 Triathlon Training Program

Training Program Rating:


Coach Staff Service:

I really enjoyed the programme and managed to run a 10 min PB -which I am delighted about.

Marco Corazza
Marathon Running Program

Week 1: Start Week

The goal of this week is to get the body moving again if you have had some time off, or to acclimate yourself with the new structure and frequency of the weekly training sessions.

Week 2: Build Week

The goal for this week is to add a little extra training time.Your cadence for the bike sessions should be between 85 and 95 rpm.You can perform the sessions on a WattBike, Indoor Trainer or on your bike outside on a flat-ish route.

Week 3: Mini Recovery Week

A mini-recovery week.

The goal for this week is a little less time than last week.Your cadence for the bike sessions should be between 85 and 95 rpm.

Week 4: Introduction of Core Strength and Flexibility Training

The goal for this week is to add a little extra training time and introduce some core strength and flexibility training. You will be able to download the Core Strength and Flexibility program PDF’s. Your cadence for the bike sessions should be between 85 and 95 rpm.

Week 5: Build Week

The goal for this week is to build on last weeks endurance training.

There is a good increase in training volume.

Week 6: Introduction of Power training

The goal for this week is to add a little power training into the mix. This week, your cycle sessions will include some low cadence power training.

Week 7: The BEEG Week

This is your toughest training week. Even your longer session includes some power training. 

Week 8: Maintenance Week

The goal for this week is to keep the volume steady and reduce the power load. This will help you recover a bit faster.

Why will base training improve your race performance?

Low-intensity base training stimulates your slow-twitch muscle fibres and makes them much more efficient at contracting using less oxygen from the blood.

Base training also grows and strengthens the heart, building the muscle and making it more efficient with every heartbeat.

It trains your body to burn its larger stores of fat in preference to muscle glycogen. This can help you lose a considerable amount of weight. It teaches your body to conserve its glycogen stores within the muscles and vital organs. By training consistently in your lower-intensity zones over several months, it is possible to extend your time to glycogen depletion by as much as 75%.

Low-intensity training increases the efficiency of your respiratory system by increasing the number and complexity of vascular capillaries transporting oxygen-rich blood to the working muscles. Blood vessels become larger and more flexible making it easier for the blood to flow.

It also actually increases the number of energy-producing mitochondria cells in the muscles allowing you to produce more power for the same level of work rate.

All of this helps build your economy of movement so that come the racing season you can accomplish longer distances with comparative ease.

Base training prepares you to complete a large volume of high-quality training in the next training phase.

Frequently Asked Questions

We have 3 categories of training plans: Novice, Intermediate and Advanced.

These are defined by the number of hours available for training.

Novice plans range from 4 to 9 hours.

Intermediate plans range from 9 to 13 hours.

Advanced plans are 14 hours or longer per week.

The minimal requirement for our Novice plans is that you can swim 400 metres, cycle for 30 minutes and run for 20 minutes, not necessarily all on the same day.

Research has shown that you are twice as likely to reach your goals if you train with a structured plan and that if you work closely with a coach, that increases again.

Our training plans are designed for athletes who want to benefit from the structure and forethought of an experienced and expert coach.

Training with our plans provides you with motivation, structure, progression and recovery. These are essential ingredients for success in all endurance sports, helping you optimize your precious time and maximise your talent.

We classify races as A, B or C priority.

Scheduled races will be included in the next phase of training, when the training will become more race specific.

This base training program is to prepare you for the next phase.

We provide you with a set of five training zones to ensure you train at the right level no matter what gadgets you have.

You can train by “feel” alone if you like, but we prefer some objectivity and will always suggest a minimum of a Heart Rate Monitor.

We have trusted the POLAR brand, for quality and service since our inception in 1993.

We publish our training programs through the TrainingPeaks online platform.

It’s free!!  Sign up for an account.

At its most basic level, it’s a training calendar that enables you to view your planned workouts and upload your completed sessions.

It can be used on PC, Mac, smartphones and tablets and it syncs with most commercially available training devices including Polar, Garmin and Suunto (even the apple watch).  

It’s great if you can complete 100% of your planned workouts, but as coaches, we recognise that it’s not always possible –  life gets in the way sometimes.

If you can’t train for any reason, don’t worry, just accept it as a missed session and move onto the next one, knowing you’ll feel fresher as a result.

If you’re ill however, do not train until you’re healthy again.

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Following a structured training plan will increase your chances of success by 100%