2.0 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. 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. Due to the sometimes more intensive sessions, carbohydrate intake during exertion becomes even more important to avoid an energy deficit. Such a deficit in calories/carbs could cost you a few days of optimal training in the camp in the "worst case" (bonking). So, pay attention not only to the adequate 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 coffee breaks and "Snickers-Cola stops" to refill your energy stores. The longer sessions will not be less effective because of this.
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 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 42 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.
In "Deload" strength training, the weight is reduced again and the number of reps is increased back to 15-20 reps.
300 m | 6x variable on / 0 min easy | 4x variable on / 0 min easy | 100 m + 10 more steps
This workout comes directly from the training plan.
15 min @ 70% | 3x 0 min on / 1 min easy | 8x 3 min on / 1 min easy | 15 min @ 70%
800 meters at or just below the aerobic-anaerobic threshold/LT2: 15 min. warm-up in the lower GA1 zone; short mobility + ABC + 3 strides followed by the main set: 8x800m threshold/LT2 @100% FTP, rest: 2 min.
2:30 h @ 55%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
300 m | 1 min @ ?% | 200 m | 1 min @ ?% + 24 more steps
300-200-100 warm-up with fins 88% 12x50m @60sec - every 4th fast 92%/104% 9x100 every 3rd "easyspeed“ P15sec 92%/100% 100 easy 88 3x300 freestyle arms paddles P30sec 95% 200m easy 88%
4:30 h @ 65%
Long Base Ride You can also perform this ride in the mountains or take as many climbs as your surroundings offer.
200 m | 4x variable on / 0 min easy | 2x variable on / 0 min easy | 100 m + 5 more steps
This workout comes directly from the training plan.
300 m | 2x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 0 min easy + 17 more steps
300 meters warm-up swim 4 sets of: - 2x 50 meters freestyle kick, - 2x 100 meters freestyle, - 2x 150 meters freestyle arms, - 200 meters alternating between 50 meters backstroke and freestyle All swimming units at GA1 pace.
In "Deload" strength training, the weight is reduced again and the number of reps is increased back to 15-20 reps.
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.
3 h @ 60%
Easy ride for recovery after hill reps - as flat as possible, maximum undulating, and consciously relaxed LIT training.
500 m | 0 min @ ?% | 1x variable on / 0 min easy | 1x variable on / 0 min easy + 25 more steps
500 meters warm-up swim Eight repetitions of 50 meters, alternating between fast and relaxed.
Ramp from 50% to 65% | 5x 8 min on / 4 min easy | Ramp from 60% to 50%
HIT EB Training 5x8 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.
1 min @ ?%
Long easy ride at the end of the third training block - as flat as possible, maximum undulating, and consciously relaxed LIT training.
20 min @ 85%
The transition run should be completed immediately after cycling. No more than 10 minutes should pass after cycling before starting the run.
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.