Base Training for Olympic to 70.3 Intermediate (10hr/week) Bike focus

This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!

This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a bike-focus plan, for those with a running and swimming background but a weakness in cycling. You'll build quick fitness with cycling on this plan.

This plan incorporates heart rate zones as well as perceived exertion to define training intensities.

This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).

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