Training Phases

Prep	Prepare to Train	October Drills and skills, steady state swim, bike and run Track focus on good run technique during session. Turbo focus on technique and cadence.
Base	Basic aerobic work	November – January Gradually increasing miles in bike and run + skill work. Run efforts no more than threshold pace Turbo efforts working on strength with overgear work. Swim – drills and long, steady efforts
Build 1	Bringing in intensity	January – March Keep up the miles in bike and run and still gradually increasing. Run efforts main focus is threshold work, then bringing in VO2 blocks at the end of a threshold block. Turbo – medium-long efforts at race pace Faster swim efforts of medium length with good technique. Still working on drills.
Build 2	Intensity and sharpness	April – June Keep base endurance going Run efforts moving into 10k pace work and again bringing in some VO2 for 2nd half of set Bike – VO2 efforts + power work Swim – shorter faster efforts. Brick sessions Transition training
Peak	Taper for races	July – September Race pace work Taper into “A” races

Click here for SWIM specific training phases and example training sessions for each phase.