Base Phase

Sweet Spot Base has two consecutive six-week blocks: I and II. Time permitting, complete each block in order.

The Sweet-Spot block is the most efficient form of base training for the majority of cyclists — it’s what we recommend. You’ll train in the Sweet-Spot, Threshold and VO2max power zones for a blend of interval training that makes you stronger, faster. Aside from the significant fitness gains and increases in FTP, you’ll enhance your form work and pedaling mechanics.

If you have the time and prefer the traditional style but would like to complete this block, the high-volume block incorporates aspects of both Sweet-Spot and Traditional base training.

Sprint triathlons require a very different approach than the increasingly common Half- and Full-Distance triathlons. The short duration of these events generally requires a high-level of intensity — something to start training for from the beginning.

Effectively managing your training time begins to get difficult when you step into the Olympic distance. It is crucial for athletes competing in this international distance to develop their threshold power in all disciplines, since this is where they will spend most of their time on race day.

Athletes training for half-distance triathlons need to build a broad aerobic base while paying attention to intensities at or above threshold. Whether you are a time-constrained athlete, or somebody looking to PR their next event with plenty of available training time, these plans will effectively build your endurance in all three triathlon disciplines.

Although full-distance triathlons are considered an endurance event, the low-volume variation of this plan still gives you the fitness you need in the always-critical Base Phase. Ranging from 4-5 days of training per week, this plan will take 12 weeks to establish a lasting and reliable base of aerobic fitness.

Traditional Base has three consecutive four-week blocks: I, II and III. Time permitting, complete each block in order.

As its name implies, the Traditional block takes the old-fashioned approach to base training. It requires a large time commitment to give you significant gains. Unless you have at least 10 hours/week to train, we do not recommend the long, low-intensity Traditional approach. Workouts include fair shares of form work, pedaling drills, power sprints, force intervals and hill simulations.

This block is primarily geared toward Grand Tour athletes or those recovering from an injury who want to avoid high-intensity intervals.