LIFESTYLE TRIATHLETE - 12-WEEK BASE PLAN
(+ Strength Training for the Lifestyle Athlete)
Build Strength, Endurance & Confidence – Your Road to Triathlon Success Starts Here!
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.
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
Breakdown of Your Training Plan:
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Strength Training: 33 sessions (25:25:00 hr)
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Swim Training: 45 sessions (13:25:00 hr)
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Cycling Training: 33 sessions (20:40:00 hr)
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Run Training: 28 sessions (16:50:00 hr)
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
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
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.
🚀 Start your 12-week journey today and build the foundation for triathlon success!
🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Gen Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 25% Off Best Bike Split - Start Free (Save Now! Use - Andiamo25)
🔥 25% Off MyVelofit
🔥 27% Off BKOOL AR Cycling
🔥 20% Off Muscle & Motion Premium or free essential acct.
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
👊 Andiamo²® – Pushing Limits. Breaking Boundaries℠
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