Nick's Training Plan 2025 for Mallorca 312 - 11 Weeks is a 11-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
This is Nick Staggenborg's training plan for his 2025 season. Updates on how the training is going can be found on YouTube: https://www.youtube.com/@PushingLimits
Nick's goals for 2025:
Matschfuss Gravel on April 12+13
Training logic and load
The camp format increases density. The decisive part is keeping the easy sessions genuinely easy. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 80 scheduled entries across 11 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 4
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
Now we will increase the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never reach your limit.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 17 more steps
HIT Decrease Training: 4 x (1 min at 125% / 3 min at 108% of FTP) Perceived exertion: approx.
40 min @ 70%
This session is intended for recovery after the first session of the day and primarily aims to improve running economy/motor skills and loosen up "the heavy" legs.
1:30 h @ 60%
Training goal: Base endurance sessions make up the largest part of triathlon training.
1:30 h @ 74%
Training goal: Base endurance sessions make up the largest part of triathlon training.
Now we are increasing the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never go to your limit.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 8 more steps
HIT - IE Training: 3 x (13 x 30s @125% / 15s @60%) Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
2:30 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.