Joe Friel's Triathlon Base Period 4-6hrs/wk
12 weeks - $99.95
Total Hours: 60
Total Hours: 60
This 12-week triathlon base period is intended for the beginning triathlete. You should be able to train 6 days per week in order to start this plan. Weekly training volume starts at 4 hours and gradually progresses to 6 hours. Every third week includes 5 days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to start a more advanced Triathlon Base Period plan or a Build-Peak plan for the distance you will be racing.
After buying this plan you are encouraged to contact support@trainingbible.com if you have questions or for help of any sort. A triathlon coach will answer your question.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Recovery Day
Planned Time: 0:0
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Planned Time: 0:0
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Day #2
Custom
Planned Time: 0:20
Swim 2 lengths (50yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for the entire workout.
Planned Time: 0:20
Swim 2 lengths (50yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for the entire workout.
Day #3
Custom
Planned Time: 0:20
Run 20 minutes non-stop at an easy-moderate effort.
Planned Time: 0:20
Run 20 minutes non-stop at an easy-moderate effort.
Day #4
Custom
Planned Time: 0:40
Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.
Planned Time: 0:40
Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.
Day #5
Custom
Planned Time: 0:20
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.
Planned Time: 0:20
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.
Day #6
Custom
Planned Time: 0:50
Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.
Planned Time: 0:50
Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.
Day #7
Easy ride
Planned Time: 1:30
Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.
Planned Time: 1:30
Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.
Day #8
Recovery Day
Planned Time: 0:0
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Planned Time: 0:0
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Day #9
Custom
Planned Time: 0:20
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.
Planned Time: 0:20
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.