2.0 Training Camp 1 Week 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 1-week training camp in the Build Phase. It continues to focus on building the foundation, but this time includes more intensive sessions. The emphasis remains 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 immediately afterward. 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 partly more intensive sessions, carbohydrate intake during exertion becomes 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, pay attention not only 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 is nothing wrong with café breaks and "Snickers-Cola stops" to refill your energy stores. The longer sessions will not be 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 1-week training camp plan, so 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 16 days (3 days before the camp, 8 camp days including arrival and departure, 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 23 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 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.
In "Deload" strength training, the weight is reduced again and the number of reps is increased back to 15-20 reps.
40 min @ 75% | 6x 0 min on / 1 min easy
The goal is to optimize fat metabolism and perfect running technique in a fatigued state with the strides at the end.
300 m | 0 min @ ?% | 50 m | 50 m + 42 more steps
300 meters/yards warm-up swim, P:20 6x100 meters/yards freestyle: 50 meters/yards technique drill, 50 meters/yards easy, P:15 4x200 meters/yards freestyle: 150 meters/yards easy, 50 meters/yards build-up, P:20 4x150 meters/yards freestyle:
1:30 h @ 60%
Easy warm-up ride after arrival The primary goal is to check the equipment and spin the legs out.
40 min @ 72%
Calm run in the lower base endurance zone to optimize fat metabolism. Therefore, consciously keep the intensity relaxed.
2:45 h @ 60%
Longer easy ride - flat-rolling Training goal: Base endurance sessions make up the largest part of triathlon training.
Ramp from 50% to 65% | 4x 6 min on / 3 min easy | Ramp from 60% to 60%
HIT EB Training 5x6 min at 100% of FTP (Rest: 4 min) Perceived exertion: about 7-8 out of 10 Effect: Mitochondrial biogenesis, improved oxidative capacity, and an increase in carbohydrate uptake rate.
600 m | 1 min @ ?% | 8x variable on / 0 min easy | 300 m + 42 more steps
600 warm-up swim, P:30 8x50: 25 freestyle with acceleration, 25 technique drills, P:15 300 freestyle GA1, P: 30 6x50: 25 fast, 25 easy, P:15 300 backstroke with fins easy, P:20 6x50: 25 fast, 25 easy, P:15 300 freestyle arms with paddles GA
40 min @ 75% | 5x 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.
3:30 h @ 65%
Long easy ride to the end of the first training block - as flat as possible, maximum rolling, and consciously relaxed LIT 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.