Training Camp 2 Weeks Base 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 Base Phase. It focuses on the gradual development of the foundation, so the good old "hour-eating" garnished with a few motor and HIT 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 immediately afterward. 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 especially stay cool with the intensity - the calm foundational units will push you forward when it matters. Make sure to enjoy the time, which means definitely include coffee breaks and don't push 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!
We have structured the plan so that we include 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 don't 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 day, 5 days after the camp).
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 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/Buttock muscles - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobil
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.
40 min @ 60% | 10x 1 min on / 0 min easy | 5 min @ 55% | 10x 1 min on / 0 min easy + 3 more steps
HIT - IE Training: 3 x (10 x 30s VO2max) Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
400 m | 6x variable on / 0 min easy | 8x variable on / 0 min easy | 3x variable on / 1 min easy + 5 more steps
400m warm-up swim, 6x50m freestyle kick with board, rest: 20 seconds, 8x50m: 25m sprint / 25m relaxed, rest: 20 seconds, 3 rounds of (200-150-100-50), rest: 20 seconds + 1 minute between sets.
4 h @ 65%
Long Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
20 min @ 80%
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, en
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,
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, pr
1:30 h @ 75%
Calm Base Run This run primarily serves to optimize fat metabolism. Accordingly, it should be run more relaxed than intensely.
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.
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 - SweetSpot Training: 4x10 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 potential 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 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.