Build Strength, Endurance & Confidence – Your Road to Triathlon Success Starts Here!

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Are you ready to establish a rock-solid foundation for your triathlon journey? This 12-week base phase training plan is designed with the 3/1 approach—three weeks of progressive load followed by one week of recovery—to help you build endurance, strength, and confidence.

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What You’ll Gain:

✅ Structured Training Progression – Start at just 4 hours per week and gradually increase to 6 hours by week 12
✅ Strength & Conditioning Focus – Begin with bodyweight exercises before transitioning to heavier loads
✅ Seamless Integration with Garmin – Train efficiently in the pool, on the road, or at the gym

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Breakdown of Your Training Plan:

• Strength Training: 33 sessions (25:25:00 hr)

• Swim Training: 45 sessions (13:25:00 hr)

• Cycling Training: 33 sessions (20:40:00 hr)

• Run Training: 28 sessions (16:50:00 hr)

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The Strength Advantage for Endurance Athletes

Strength training is crucial for endurance performance—especially for aspiring IRONMAN athletes. This plan incorporates the 5-phase NASM OPT Model, ensuring gradual yet powerful strength development:

🔹 Phase 1: Stabilization Endurance
🔹 Phase 2: Strength Endurance
🔹 Phase 3: Muscular Development
🔹 Phase 4: Maximal Strength
🔹 Phase 5: Power

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Your Comprehensive Triathlon Base Plan Includes:

🏊 Swim Training – Technique-focused drills, fully syncable with Garmin—no printouts needed!
🏃 Run/Walk Sessions – RPE/Heart Rate-based structure, perfect for endurance-building beginners
🚴 Cycling Base Training – Structured sessions to develop a strong aerobic foundation
🏋️ Strength Training – Video-guided strength sessions tailored for first-time triathletes
🍏 Basic Nutritional Guidance – Fuel your training for optimal performance
🔥 Final Week Brick Session – Test and assess your endurance progress

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Ideal for First-Time Triathletes!

This structured, progressive, and easy-to-follow plan is perfect for athletes looking to build endurance, improve strength, and prepare for more advanced triathlon training.

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🚀 Start your 12-week journey today and build the foundation for triathlon success!