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This 10-week Training Plan is for the triathlete who wants to prepare for a triathlon and has between 10 and 16 hours available for training per week.

Why use this training plan?

Base training is perhaps the single most important training phase of the year. Many athletes never reach their full potential because they neglect this critical phase of training

This training plan should form the first phase of your preparation and is meant to improve your aerobic fitness and sport-specific strength.

Base training prepares your body for the rigours of the next training phases which will include more training Volume and Intensity.

What can you expect?
This plan starts at 10 hours and 12 minutes and builds up to a maximum of 15 hours and 17 minutes per week.

Week 1: Test Week
Weeks 2 to 5: Block 1 of Base Training
Weeks 6 to 9: Block 2 of Base Training
Week 10: Re-test Week

Access to Facilities.
For the Swim Test, access 25m or 50m swimming pool is necessary.
For the Bike Test, an indoor trainer or WattBike would be great, but access to a flat continuous riding circuit will suffice.
For the Run Test, access to a flat 5km running route or circuit.

What is included with the training plan?
Access our FREE training tools to help you accurately set up your training zones.

What do you get when you sign up?

• Quick analysis of field tests
• Individualised Training Zones
• Access your training schedule on your smartphone, tablet or computer (through the TrainingPeaks app. It’s free to use)

Together with your training plan, you will receive: 

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