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 now. Due to the sometimes more intensive 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 stores. The longer sessions will not be less effective this way.
We have structured the plan so that we have 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 day, 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 38 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 Following the mobility, en
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/yards warm-up swim, every 3rd lap freestyle, 10x50 meters/yards technical drill: 1.&2.
15 min @ 74% | 4x 4 min on / 5 min easy | 15 min @ 70%
This session is aimed at developing threshold speed with a focus on optimizing running style and improving strength (push-off, hip extension, and stability).
3 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.
4 h @ 65%
Long Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
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 easy, rest: 20 seconds, 3 rounds of (200-150-100-50), rest: 20 seconds + 1 minute between sets.
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
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.
2:30 h @ 60%
Easy ride for recovery after hill reps - as flat as possible, maximum undulating, and consciously relaxed.
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 65% | 4x 8 min on / 4 min easy | Ramp from 60% to 50%
HIT EB training 4x8 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.
40 min @ 70%
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 undulating, 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.