Training Camp 2 Weeks Build Half and Full Distance (Nils Goerke) is a 2-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 two-week training camp in the Build Phase. The focus remains on building the foundation, but this time there are already more intense sessions included. The emphasis is still 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. Feel free to incorporate power naps between sessions to accelerate recovery. You should also place special focus on nutrition during training now. Due to the sometimes more intense sessions, carbohydrate intake during exertion is even more important to avoid entering an energy deficit. Such a deficit in calories/carbs can cost you a few days of optimal training in the camp in the "worst case" (bonking). So, not only pay attention to the sufficient amount of carbohydrates during the sessions, but also test the products you plan to use for your races.
Nevertheless, you should not miss out on the "vacation feeling". There’s nothing wrong with café breaks and "Snickers-Cola stops" to refill your energy stores. The longer sessions will not be any less effective this way.
We have structured the plan so that we included the 3 days BEFORE the camp and 5 days AFTER the camp in the 2-week training camp plan, so that you arrive at the camp well-rested and also "leave enough air" after the camp, meaning you do not overload yourself too soon. In total, the plan is designed for 23 days (3 days before the camp, 15 days of camp including arrival and departure days, 5 days after the camp).
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 44 scheduled entries across 2 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 2
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.
Perform a 45-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, p
300 m | 10x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 1 min easy + 3 more steps
300 meters warm-up swim, every 3rd lap freestyle, 10x50 meters technical drill: 1.&2.
45 min @ 75% | 8x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
Ramp from 50% to 75% | 5x 6 min on / 4 min easy | Ramp from 65% to 50%
HIT EB Training 5x6 min at 100% of FTP (Rest: 4 min) Perceived exertion: approx. 7-8 out of 10 Effect: Mitochondrial biogenesis, improved oxidative capacity, and an increase in carbohydrate uptake rate.
400 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy | 1x variable on / 0 min easy + 10 more steps
Swim 400 meters/yards for warm-up. Do four repetitions of 50 meters/yards: 15 meters/yards sprint, then 35 meters/yards easy.
4:30 h @ 65%
Long Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
30 min @ 85%
The transition run should be completed immediately after cycling. No more than 10 minutes should pass after cycling before starting the run.
Perform a 45-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 Following the mobility wor
400 m | 4x variable on / 0 min easy | 6x variable on / 0 min easy | 4x variable on / 0 min easy + 3 more steps
400 meters/yards warm-up swim 4 blocks of 200 meters/yards (Legs, Freestyle, Technique, Acceleration), Rest: 20 seconds 6 blocks of 50 meters/yards with paddles and band, Rest: 20 seconds Sequence: 100, 200, 300, 400 meters/yards Freestyle,
10 min @ 70% | 10 min @ 77% | 10 min @ 82% | 10 min @ 75% + 3 more steps
Progressive base run This run primarily serves to optimize fat metabolism; by increasing the pace in the base zone, you also train your motor skills, running technique, and pacing awareness.
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.
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 Following the mobility, en
200 m | 4x variable on / 0 min easy | 3x variable on / 0 min easy | 3x variable on / 0 min easy + 7 more steps
Training session 200 meters warm-up swim 4x50 meters: The first 15 meters at maximum speed, the remaining 35 meters easy.
Ramp from 50% to 60% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot Training: 4x12 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and possible increase in fractional utilization.
45 min @ 75%
Calm run in the lower base endurance zone to optimize fat metabolism. Therefore, consciously keep the intensity relaxed.
5 h @ 60%
Long easy ride at the end of the third training block - as flat as possible, maximum rolling, and consciously relaxed.
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.