10-Week Base Training Plan

Select your Preferred Sport and Training Hours below.

This 10-week base training plan is designed to prepare you for the next phases of your training plan.



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This 10-week base training plan is designed to prepare you for the next phase of your training.

It is perfect for beginners who are looking to build a strong endurance foundation before starting they focus on strength and speed.

It is also an excellent addition for more advanced athletes who need some extra work focussing on their weaknesses or as a tune-up before starting a new program.


  • The Novice option is easy and can be accomplished by athletes starting from scratch.
  • The Intermediate option is more challenging and would be suited to someone who is not a beginner.
  • The Advanced option is manageable for anyone who has been training consistently for at least three months.

What do you get when you sign up?

  • Quick analysis of field tests
  • Individualised Training Zones
  • Access to your training schedule on your smartphone, tablet or computer

Together with your training plan, you will receive: 

  • Bonus 1: Sport-specific Core Strength program
  • Bonus 2: Sport-specific Flexibility program

Additional information

Preferred Sport

Triathlon (on road), Triathlon (off road), Duathlon, Swimming, Cycling (Road), Cycling (MTB), Running (Road), Running (Trail)

Training Hours

Novice (4 – 8 hours per week), Intermediate (9 – 13 hours per week), Advanced (14 hours plus per week)


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