COMPETITIVE MASTERS 45+ - 12 WK BASE Training
(+ Strength Training for The Master Triathletes)

Unlock Your Competitive Edge

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Are you a dedicated athlete over 40 looking to elevate your endurance, strength, and performance? Our 12-Week Base Training for COMPETITIVE MASTERS 45+ is meticulously designed to build your foundation, enhance your fitness, and prepare you for high-level endurance training.

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Why This Training Plan?

Designed specifically for competitive masters athletes, this program integrates Functional Strength Training (4X per week), Low-Intensity Base Endurance, Swim Drill Techniques, and Structured Walk/Run Sessions. Your training journey concludes with an FTP/Ramp Test followed by a low-intensity brick session to assess your fitness level and transition into more advanced endurance training.

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Strategic 3/1 Training Approach

Our 3/1 approach ensures three weeks of progressive load followed by a recovery week, allowing optimal adaptation and performance gains. You'll start at 4.5 hours in Week 1, peaking at 10 hours per week, with an emphasis on progressive strength and endurance conditioning.

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Maximize Strength & Injury Prevention

Strength training is a game-changer for master athletes. It not only enhances endurance but also reduces injury risk, improves overall fitness, and supports long-term athletic performance—especially for those aiming to conquer an IRONMAN event.

Our program follows the NASM OPT (Optimum Performance Training) Model, ensuring a progressive, science-backed strength regimen:

✅ Phase 1 - Stabilization Endurance
✅ Phase 2 - Strength Endurance
✅ Phase 3 - Muscular Development
✅ Phase 4 - Maximal Strength
✅ Phase 5 - Power Development

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Premium Features for Enhanced Performance

✔ Instructional Video Swim Drills to refine your technique
✔ Basic Nutritional Guidance to fuel your body efficiently
✔ RPE/Heart Rate-Based Walk/Run & Bike Sessions for optimized training intensity
✔ Comprehensive Strength Training Sessions with expert video instruction, tailored for the COMPETITIVE MASTERS 40+ Triathlete
✔ Garmin Sync Compatibility for seamless training execution

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Take Your Training to the Next Level

This structured, science-based 12-week base training plan is your gateway to unlocking peak performance. Whether you’re preparing for an Full Distance Triathlon or enhancing overall endurance, this program ensures measurable progress, injury prevention, and strength optimization.

Are you ready to take the next step? Start your transformation today!