Rohit's Custom Base Training Plan (12hr/wk over 12 weeks) (TID = 79:8:13) for Triathlon
Rohit's Custom Base Training Plan (12hr/wk over 12 weeks) (TID = 79:8:13) for Triathlon
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to the FFT custom training plan based. This plan emphasizes low intensity (79%) and a little threshold (8%) and high intensity (13%) with a polarized distribution for a base build period. As such it is an excellent all round program.
DAILY PLAN
Mondays: mainly off
Tuesdays: brick session (cycle+run)
Wednesdays: cadence and endurance
Thursdays: mainly sweetspot & threshold
Fridays: mainly base miles
Saturdays: mainly long rides
Saturdays: brick session (cycle+run)
DIFFICULTY
Beginner ✩✩✩✭✩ Pro
PLAN PURPOSE
intervals: ✭✭✭✩✩
anaerobic build: ✭✭✭✭✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✭✩
TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.
Best of luck from the Fastfitness.tips team!
Coaching@fastfitness.tips
Training Plan Prescription: https://fft.tips/tpp3
Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
09:53:00 | 03:00:00 |
|
Run
x2
|
00:04:00 | 00:50:00 |
|
Strength
x1
|
00:25:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:53:00 | 03:00:00 | |
|
|
00:04:00 | 00:50:00 | |
|
|
00:25:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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