COMPETITIVE INTERMEDIATE - 12 WK Base Training (+ Strength Training for the Competitive Intermediate Triathlete)
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Build Strength, Endurance & Performance for Your Next Big Race
Are you ready to take your triathlon performance to the next level? This 12-week Competitive Intermediate Triathlete Base Training Plan is specifically designed to help you maximize strength, endurance, and injury resilience—all while building the foundation for long-term success in endurance sports.
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Why This Plan?
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Progressive Strength & Conditioning – Follow a structured 3/1 training cycle (3 weeks load / 1-week recovery) for optimal adaptation.
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Base Endurance & Functional Strength – Develop power and efficiency through low-intensity endurance sessions, swim drills, and targeted run/walk workouts.
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Science-Backed Training Methodology – Built on the National Academy of Sports Medicine (NASM) OPT Model, progressing through five key phases:
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Phase 1: Stabilization Endurance
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Phase 2: Strength Endurance
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Phase 3: Muscular Development
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Phase 4: Maximal Strength
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Phase 5: Power
At the end of the program, you'll complete an FTP/Ramp test followed by a low-intensity brick session for a fitness assessment—ensuring you're fully prepared for advanced endurance training.
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What’s Included?
๐ข Structured Training Plan with Garmin Sync
๐ข Instructional Video Swim Drills for Technique Improvement
๐ข Heart Rate/RPE-Based Run & Bike Workouts
๐ข Progressive Strength Training with Video Guidance
๐ข Basic Nutritional Guidance for Triathletes
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Training Breakdown
๐ Swim: 43 workouts (12:19:00 hrs)
๐ด Bike: 35 workouts (19:10:00 hrs)
๐ Run: 28 workouts (12:40:00 hrs)
๐ช Strength: 33 workouts (28:35:00 hrs)
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This program is your gateway to higher performance, injury prevention, and race-day confidence—whether you're training for a Full or Half Distance Triathlon, or any endurance event.
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๐ Start today and take the first step toward your next PR! ๐ช๐ฅ
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๐โ๏ธ๐ดโ๏ธ๐โ๏ธ Training Plan Purchase Benefits:^
๐ฅ AI Gen Run Gait Video Analysis
๐ฅ 40% Off dotfit Nutrition*
๐ฅ $40 Credit + Personalized Water Bottle From The Feed
๐ฅ 30% Off ZONE3
๐ฅ 25% Off Best Bike Split - Start Free (Save Now! Use - Andiamo25)
๐ฅ 25% Off MyVelofit
๐ฅ 27% Off BKOOL AR Cycling
๐ฅ 20% Off Muscle & Motion Premium or free essential acct.
๐ฅ 15% Off Stryd Running Pod
๐ฅ 15% Off Nix Biosensors
๐ฅ Email Coach Support
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๐ Andiamo²® – Pushing Limits. Breaking Boundariesโ
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