13 week Full DIstance Training Plan-BASE period, 11-17 hrs/week
13 week Full DIstance Training Plan-BASE period, 11-17 hrs/week
Length
13 Weeks
Plan Description
This is a 13 week Full Distance BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-17.
The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with a heart rate monitor, pace or power meter, or simply training by feel. A second round of field testing will happen in the 9th week of training.
This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours.
Included with the training plan is a document that defines all the training terms. Happy Training!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:42:00 | 02:30:00 |
|
Swim
x3
|
02:49:00 | 01:20:00 |
|
Bike
x3
|
05:28:00 | 06:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:42:00 | 02:30:00 | |
|
|
02:49:00 | 01:20:00 | |
|
|
05:28:00 | 06:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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