2.0 Half-/Middle Distance Build Plan (Nils Goerke) 12 Weeks is a 12-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 12-week Build Plan builds on the Base Plan. The goal is still to increase your VO2max, essentially making the engine bigger. However, these intervals will be longer and increasingly combined with Sweetspot and KA3 intervals. These workouts positively affect your lactate production rate by lowering it. It is especially important during the high-intensity VO2max sessions that you perform them realistically, meaning not too intensely. Keep an eye on your heart rate; it should not be significantly above your threshold heart rate at the end of the intervals (5-8 beats/min is okay). Also, pay attention to adequate carbohydrate intake before and during these high-intensity sessions. Not every day is the same - on a stressful day, it may well be that you need to lower the intensity during the session. That is perfectly fine and happens even to world-class athletes. The goal is always to complete the session "as best as possible." So, it’s better to do three blocks with reduced intensity than two blocks and then stop.
As a conclusion to the block, a half marathon is a good option. A) to gradually get used to the competition stress and race atmosphere, and B) to see how the training of the past weeks and months has worked.
As in the previous 12 weeks, the key is consistency. This should be ensured by consistently adhering to the 3-1,2-1 structure. So, training on Tue-Thu and Sat+Sun, with recovery on Mon+Fri.
Training logic and load
The build phase adds more specific stress while keeping enough easy work to preserve quality week after week. 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 103 scheduled entries across 12 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 6
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, during strength training, the weight is increased again and the number of repetitions is further reduced.
300 m | 1 min @ ?% | 2x variable on / 0 min easy | 0 min @ ?% + 13 more steps
300 WARM-UP 88% 2x100m Snorkel/Fins: 50 touch/50 freestyle progression P:20" 92% 8x50 Freestyle GA2 P:30sec 100% 200 Freestyle Arms easy 92% 5x100 Freestyle GA2 P:30sec 100% 200 Fins 50 Backstroke/50 Freestyle easy 92% 8x50 Freestyle GA2 P:
1 min @ ?% | 1 min @ ?% | 1 min @ ?% | 1 min @ ?% + 1 more step
The goal of the 200m intervals is to improve your short-distance performance and enhance your anaerobic capacity.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 19 more steps
HIT Decrease Training: 6 x (1 min at 125% / 3 min at 108% of FTP) Perceived exertion: approx.
Now, during strength training, the weight is increased again and the number of repetitions is further reduced.
300 m | 8x variable on / 1 min easy | 4x variable on / 1 min easy | 4x variable on / 0 min easy + 5 more steps
300 meters warm-up (alternating 25 meters backstroke, breaststroke, and freestyle) 8 sets of 50 meters (12.5 meters maximum sprint and 37.5 meters relaxed) with 30 seconds rest 4 sets of 100 meters in aerobic zone 1 (25 meters freestyle bui
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 3x12 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.
50 min @ 70%
This run primarily serves to activate and is intentionally run relaxed in the lower GA1 zone.
20 min @ 75% | 3x 19 min on / 2 min easy | 15 min @ 70%
This session is designed to stabilize your base in the upper base endurance zone.
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.