Training Camp 1 Week Base Half and Full Distance is a 1-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 plan is designed for a one-week training camp in the Base Phase. It focuses on the calm development of the foundation, so the good old "hour-eating" garnished with a few motor stimuli, especially in swimming and running. However, the emphasis is naturally on cycling. Even if you are flying to a southern location, you should definitely be prepared for cooler temperatures. Nothing is more frustrating than catching a cold during the training camp or right after it. In addition to appropriate clothing, pay attention to healthy nutrition and plenty of sleep and rest. It makes no sense to accumulate more hours than planned so early in the training year, and above all, stay cool with the intensity - the calm base units will take you forward when it matters. Be sure to enjoy the time, which means definitely incorporating coffee breaks and not pushing through the sessions at all costs if the weather doesn't cooperate or if you feel tired. Fun should definitely be the priority! Approach the training with joy and relaxation, and be a bit more laid-back than in the spring camps during the Build Phase!
In the last 3-4 days before the camp, you should reduce the intense sessions in the plan or perhaps even skip them entirely, and also take it easy in the days after the camp. Only then can the stimulus work and supercompensation kick in - "letting the form come" is the motto for 3-5 days after your return!
Have fun with the plans and above all, stay healthy.
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. 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 16 scheduled entries across 1 week. 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 1
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.
60 min @ 60%
Easy warm-up lap after arrival The main goal is to check the equipment and get the legs moving.
30 min @ 72%
Easy run in the lower endurance zone to optimize fat metabolism. Therefore, consciously keep the intensity relaxed.
2 h @ 60%
Longer warm-up round - flat-rolling Training goal: Base endurance sessions make up the largest part of triathlon training.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttocks - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles After the mobility work, s
200 m | 8x variable on / 0 min easy | 8x variable on / 0 min easy | 4x variable on / 0 min easy + 14 more steps
200m warm-up swim, 8x50m freestyle kick with board, rest: 20 seconds, 8x50m: 25m sprint / 25m relaxed, rest: 20 seconds, 3-4 rounds of (200-150-100-50), rest: 20 seconds + 1 minute between sets.
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.
3 h @ 60%
Long easy ride at the end of the first training block - as flat as possible, maximum rolling, and consciously relaxed LIT training.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/hamstring muscles - Hamstrings - Achilles tendon + calf - Ankles - Lower back - Shoulders - Chest muscles Following the mob
45 min @ 75%
Calm base run This run primarily serves to optimize fat metabolism. Accordingly, it should be run more relaxed than intensely.
300 m | 8x variable on / 1 min easy | 4x variable on / 1 min easy | 8x variable on / 0 min easy + 2 more steps
300m warm-up swim (25m backstroke/breaststroke/freestyle in rotation) 8 repetitions of 50m (12.5m maximum sprint + 37.5m relaxed), 30 seconds rest 4 repetitions of 100m in the base endurance zone (25m backstroke 'Old German' + 50m freestyle
4 h @ 65%
Long Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttock muscles - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobil
40 min @ 75% | 5x 0 min on / 1 min easy
Calm run in the lower base endurance zone to optimize fat metabolism. Therefore, consciously keep the intensity relaxed.
1:45 h @ 60%
Cool-down round/Coffee ride - flat-rolling Training goal: Base endurance sessions make up the largest part of triathlon training.
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.