Base Phase Three 5+ Days/wk
Base Phase Three 5+ Days/wk
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Let’s getting training (Base Phase One). Base Phase One is a great starting point for any athlete at any time. Starting a new training plan, coming back from injury, or in need of some structure while you decide on your next move. You should use Base Phase One to determine how much training you can handle over a four week period. It may not look like much, but after four weeks it’ll feel like twice as much!
The Three Points of Note
1. Consistency. The goal of Base Phase One is used to determine your baseline level of training. That is, how much training you can do each and every week. There are know awards for training hard just yet.
2. Time trials. First and foremost, you need to figure out where you are. A good starting point is to complete a time trial (TT) to set the benchmark. Here are a few TT options for you can use depending on your sport.
Time Trials
Swimming = 200m + 400m (Calculate your CSS)
Cycling = 8min Power test (info here) or 1hr heart rate speed average
Running = MAF test (read about the 180 formula here) or 5km
Once you've got your starting point, you can use it to help monitor your progress.
3. Be conservative. You’re in base phase 1 because you’re starting a new training journey. That means there is a long road ahead. Aiming to train more than you’ve trained in the past, or trying to progress too quickly will not end well.
Training time (min = 3hrs:45min, max = 7hrs:45min)
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x6
|
04:32:00 | 01:30:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
04:32:00 | 01:30:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- 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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$106.24 USD for the first year, billed yearly.