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Start with a Strong Fitness Foundation
Great athletes begin with a strong fitness foundation. The Base Phase helps you develop the basic cycling skills for the remainder of your season. You'll begin with aerobic endurance, strength endurance and form workouts to establish basic skills as well as the physical and mental strength you need to compete.
Progressive, incremental improvements that begin slowly and increase over time.
Shorter sweet-spot and VO2max intervals to prepare for higher-intensity intervals in the next phases.
Pedaling mechanics, relaxation techniques and breathing patterns to familiarize riders with basic formwork.
Longer recovery times as riders are introduced to the progressive interval training stress.
Base Phase Training Plans
The Sweet-Spot block is the most efficient form of base training for 99% 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.
- Low Volume I (3.5 Hrs/Wk)
- Low Volume II (4.0 Hrs/Wk)
- Mid Volume I (6.5 Hrs/Wk)
- Mid Volume II (7.5 Hrs/Wk)
- High Volume I (8.0 Hrs/Wk)
- High Volume II (8.8 Hrs/Wk)
Sprint-Distance Triathlon4 Weeks Per Block
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.
- Low Volume (3.2 Hrs/Wk)
- Mid Volume (6.7 Hrs/Wk)
- High Volume (10.8 Hrs/Wk)
Olympic-Distance Triathlon6 Weeks Per Block
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.
- Low Volume (4.5 Hrs/Wk)
- Mid Volume (7.0 Hrs/Wk)
- High Volume (10.5 Hrs/Wk)
Half-Distance Triathlon8 Weeks Per Block
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.
- Low Volume (8.0 Hrs/Wk)
- Mid Volume (10.0 Hrs/Wk)
- High Volume (12.5 Hrs/Wk)
Full-Distance Triathlon12 Weeks Per Block
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.
- Low Volume (9.6 Hrs/Wk)
- Mid Volume (12.2 Hrs/Wk)
- High Volume (14.4 Hrs/Wk)
The Traditional block takes an 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. This block is primarily geared toward high-volume Grand Tour athletes or those recovering from an injury who want to avoid high-intensity intervals.
- Low Volume I (4.1 Hrs/Wk)
- Low Volume II (4.1 Hrs/Wk)
- Low Volume III (5.1 Hrs/Wk)
- Mid Volume I (6.4 Hrs/Wk)
- Mid Volume II (7.2 Hrs/Wk)
- Mid Volume III (8.6 Hrs/Wk)
- High Volume I (9.2 Hrs/Wk)
- High Volume II (10.4 Hrs/Wk)
- High Volume III (12.8 Hrs/Wk)
Discover how structured workouts and cycling training plans work together to help you reach your goals faster.