Base Phase

General Base efficiently builds aerobic fitness with an engaging variety of workout intensities and interval styles. It's particularly useful for athletes with limited time to train, and since this describes most of us, it's the starting point we recommend for the majority of TrainerRoad cyclists.

General Base is divided into three consecutive four-week blocks, meant to be completed in order when time permits. All volumes include plenty of recovery, but if you're new to interval training, we recommend starting with Low- or Mid-Volume and assessing how your body responds before adding additional volume.

Traditional Base is a time-honored approach to base training, building resilient aerobic fitness with comparatively long and low-intensity workouts. Divided into three 4-week blocks meant to be completed in order, these plans gradually introduce intensity over time, slowly but steadily preparing athletes for a successful season. While this approach is usually associated with high training volumes, the low- and mid-volume versions have proven effective for time-crunched athletes.

The Polarized Base blocks are designed to establish your aerobic base fitness with an emphasis on shifting training intensity to the ends of the spectrum and feature all-new polarized, high-intensity workouts. Following the traditionally referenced three-zone model for Polarized Training, these plans reside within a polarized training intensity distribution between 80/20 and 95/5.

Sprint Triathlons are shorter and more intense than other multisport events, and Sprint Triathlon Base plans address these unique demands from the very beginning of the training season. These 8-week plans include a mix of moderate to high-intensity aerobic cycling workouts, as well as several swims and runs each week.

The Olympic Triathlon Base plans lay the foundation for success in international-distance events. These challenging races require a perfect balance of endurance and power, and the 8-week Olympic Triathlon Base plans are designed to nurture these skills from the start of the season.

Half-distance triathlons require a broad, resilient aerobic base, with the fitness to occasionally surge at higher intensities. Building endurance and laying the foundation for these skills are the primary goals of the 8 week Half-Distance Triathlon base plan, the perfect starting point for multisport triathletes of all experience levels.

Above all, full-distance triathlons are about endurance, and endurance requires a strong aerobic base. That's the goal of the Full-Distance Triathlon Base plans, which incorporate 4 to 5 days of training each week across all 3 disciplines. These plans utilize a variety of workouts and interval styles to develop aerobic fitness in an 8-week block.