{"id":16291,"date":"2016-01-19T05:00:13","date_gmt":"2016-01-19T13:00:13","guid":{"rendered":"http:\/\/blog.trainerroad.com\/?p=16291"},"modified":"2020-03-04T08:25:19","modified_gmt":"2020-03-04T16:25:19","slug":"new-triathlon-build-training-plans","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/new-triathlon-build-training-plans\/","title":{"rendered":"New Triathlon Build Training Plans"},"content":{"rendered":"<p class=\"lead\">Following\u00a0the release of our <a href=\"https:\/\/www.trainerroad.com\/blog\/new-triathlon-base-training-plans\/\">triathlon-specific Base plans<\/a>, our new triathlon Build training plans will focus on raising your threshold on the bike, in the swim and in the run.<\/p>\n<hr \/>\n<h2>Overview<\/h2>\n<p>Our new triathlon-specific training plans have been designed for multisport athletes from the ground up. Not only do the on-the-bike workouts take into consideration the demands of multisport training, but they also have detailed swim and run workouts prescribed for each week. The goal? To make you a faster swimmer, cyclist and runner.<\/p>\n<p>The new\u00a0<a href=\"https:\/\/www.trainerroad.com\/cycling\/plans\/build\">triathlon Build\u00a0training plans<\/a> (revamped <a href=\"https:\/\/www.trainerroad.com\/cycling\/plans\/base\">Base plans are also available now<\/a>)\u00a0focus on building your fitness after your base foundation has been laid. Our head coach Chad Timmerman labored over making sure the intensity and volume of your workouts would trend gradually from your Base Phase and focus on building specific types of fitness for each discipline.<\/p>\n<p>All swim workouts use RPE (Rate of Perceived Exertion) and distance to quantify each interval. The run workouts use RPE and time. While there are plenty of other ways to quantify your work in those sports, these tools are widely available and allow the type of precision and flexibility needed to prescribe quality workouts to each of you.<\/p>\n<p>Get a better feel for the type of work you&#8217;ll be doing in each of our newBuild plans with the detailed breakdowns below.<\/p>\n<h2>Sprint Triathlon\u00a0Build<\/h2>\n<p>The Sprint Triathlon Build plan pick up where the Base Plan leaves off \u2014 with high intensity. The threshold and VO2 max intervals in this plan are sure to prepare you for the intense nature of sprint triathlons.<\/p>\n<h4>Sprint Build\u00a0Low Volume<\/h4>\n<ul>\n<li>Duration: 4 weeks<\/li>\n<li>Swim volume:\u00a051-60\u00a0minutes\/week<\/li>\n<li>Bike volume: 116-150\u00a0TSS\/week<\/li>\n<li>Run volume: 60-80\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Sprint Build\u00a0Mid Volume<\/h4>\n<ul>\n<li>Duration: 4 weeks<\/li>\n<li>Swim volume: 99-116\u00a0minutes\/week<\/li>\n<li>Bike volume: 179-280\u00a0TSS\/week<\/li>\n<li>Run volume: 130-150\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Sprint Build\u00a0High Volume<\/h4>\n<ul>\n<li>Duration: 4 weeks<\/li>\n<li>Swim volume: 136-210\u00a0minutes\/week<\/li>\n<li>Bike volume: 250-337\u00a0TSS\/week<\/li>\n<li>Run volume: 170-230 minutes\/week<\/li>\n<\/ul>\n<h2>Olympic Triathlon\u00a0Build<\/h2>\n<p>This plan uses more high intensity work while focusing on your ability to sustain these efforts. The versatility required by this discipline is addressed by first raising the intensity of your intervals and then stretching out the length of each interval as time goes on.<\/p>\n<h4>Olympic Build\u00a0Low Volume<\/h4>\n<ul>\n<li>Duration: 6\u00a0weeks<\/li>\n<li>Swim volume: 53-72\u00a0minutes\/week<\/li>\n<li>Bike volume: 157-312 TSS\/week<\/li>\n<li>Run volume: 70-125\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Olympic Build\u00a0Mid Volume<\/h4>\n<ul>\n<li>Duration: 6 weeks<\/li>\n<li>Swim volume: 113-152\u00a0minutes\/week<\/li>\n<li>Bike volume: 251-314\u00a0TSS\/week<\/li>\n<li>Run volume: 125-175\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Olympic Build\u00a0High Volume<\/h4>\n<ul>\n<li>Duration: 6\u00a0weeks<\/li>\n<li>Swim volume: 192-236\u00a0minutes\/week<\/li>\n<li>Bike volume: 304-376\u00a0TSS\/week<\/li>\n<li>Run volume: 150-235\u00a0minutes\/week<\/li>\n<\/ul>\n<h2>Half-Distance Triathlon\u00a0Build<\/h2>\n<p>Although they are shorter than their full distance counterpart, half-distance triathlons are most definitely an endurance event. This plan places a premium on building your sustained power through progressively lengthening threshold intervals.<\/p>\n<h4>Half-Distance Build\u00a0Low Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 99-150\u00a0minutes\/week<\/li>\n<li>Bike volume: 255-406\u00a0TSS\/week<\/li>\n<li>Run volume: 105-205\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Half-Distance Build\u00a0Mid Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 120-156\u00a0minutes\/week<\/li>\n<li>Bike volume: 253-401\u00a0TSS\/week<\/li>\n<li>Run volume: 160-225\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Half-Distance Build\u00a0High Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 177-238\u00a0minutes\/week<\/li>\n<li>Bike volume: 286-415\u00a0TSS\/week<\/li>\n<li>Run volume: 180-270\u00a0minutes\/week<\/li>\n<\/ul>\n<h2>Full-Distance Triathlon\u00a0Build<\/h2>\n<p>The natural assumption that full-distance triathlon training only requires moderate intensity is disproven with this plan. Twelve weeks of progressively increasing\u00a0threshold and sweet spot work will prepare you to maintain a fast pace on race day.<\/p>\n<h4>Full-Distance Build\u00a0Low Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 113-180\u00a0minutes\/week<\/li>\n<li>Bike volume: 295-354\u00a0TSS\/week<\/li>\n<li>Run volume: 140-260\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Full-Distance Build\u00a0Mid Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 134-204\u00a0minutes\/week<\/li>\n<li>Bike volume: 304-474\u00a0TSS\/week<\/li>\n<li>Run volume: 210-300\u00a0minutes\/week<\/li>\n<\/ul>\n<h4>Full-Distance Build\u00a0High Volume<\/h4>\n<ul>\n<li>Duration: 8\u00a0weeks<\/li>\n<li>Swim volume: 176-268\u00a0minutes\/week<\/li>\n<li>Bike volume: 296-495\u00a0TSS\/week<\/li>\n<li>Run volume: 215-325\u00a0minutes\/week<\/li>\n<\/ul>\n<p>For more details on each of these plans, check out our <a href=\"https:\/\/www.trainerroad.com\/cycling\/plans\/build\">training plans pages<\/a>. And, as mentioned above, browse our new <a href=\"https:\/\/www.trainerroad.com\/cycling\/plans\/base\">triathlon Base plans<\/a>\u00a0which are also available now. New\u00a0Speciality triathlon training plans including swim, bike and run instructions are coming soon! In the meantime, if you have any questions, feel free to leave them in the comment section below.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following\u00a0the release of our triathlon-specific Base plans, our new triathlon Build training plans will focus on raising your threshold on the bike, in the swim and in the run. Overview Our new triathlon-specific training plans have been designed for multisport athletes from the ground up. Not only do the on-the-bike workouts take into consideration the&hellip;<\/p>\n","protected":false},"author":20,"featured_media":15391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[2],"tags":[84,252,274,275,355,359,360,455,495,560,603,646,696,698,704,720,736,739,740],"class_list":["post-16291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-build","tag-full-distance","tag-half-distance","tag-half-ironman","tag-ironman","tag-ironman-training","tag-ironman-training-plan","tag-olympic","tag-plan","tag-run","tag-sprint","tag-swim","tag-trainerroad-build-plans","tag-trainerroad-plans","tag-trainerroad-triathlon-plans","tag-training-plan","tag-triathlon","tag-triathlon-training","tag-triathlon-training-plan"],"cc_featured_image_caption":{"caption_text":false,"source_text":false,"source_url":false},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/16291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=16291"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/16291\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/15391"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=16291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=16291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=16291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}