12-Weeks Off-Season Training Run • Triathlon • Cycling
The Most Personalized Base Training Plan You’ll Ever Follow
You don’t need more random base miles. You need structure, purpose, and a plan that actually fits you. This time of year is where real gains happen. This plan is how you do it — with or without a coach by your side.
12 weeks of training customized specifically to you. Start anytime · One-time fee.
What You Get
- 12-week Base + Durability block scaled to your sport, training load (A/B/C), and focus
- Zones set for you from test, estimate, or feel (Power • HR • Pace • RPE)
- Plan delivered in TrainingPeaks
- Choose your route: Self-Guided or Coach-Supported
- Education in TrainingPeaks: mobility, fueling, physiology, strength integration
- Optional continuation inside the ANC Athlete Basecamp after 12 weeks
Start Anytime · One-Time Fee
Start in October — or whenever you’re ready. You’ll always receive the full 12-week progression. No subscription during the plan. After 12 weeks, roll into the ANC Basecamp program (unless canceled).
- Self-Guided: $209
- Coach-Supported: $249
Who Is This For
- Beginner to the Elite. We tailor your 12 weeks to the Individual based on volume, experience and metrics you want to use.
Choose Your Route
Self-Guided — Structure & Education
- Plan + zones loaded into TrainingPeaks
- Zones set using a short test, estimate, or feel
- Retest reminder at Week 6–8
- Education: strength, mobility, fueling, testing
- Email form support
-
Fixed progression (no plan updates)
Coach-Supported — Personalized & Adaptive
- Everything in Self-Guided, plus one sport-specific session/week aligned to your current physiological state
- Plan reviewed after the Week 6–8 retest and adjusted if required
- Form email support for admin support, zones questions + check-in at retest, re-assessment, guide for "what's next" to help you with your next steps
- Guidance on fueling and training stress as needed
Self-Guided vs Coach-Supported
| Feature | Self-Guided | Coach-Supported |
|---|---|---|
| Plan Setup | Plan and zones delivered in TrainingPeaks | Same as Self-Guided |
| Initial Zone Setup | Zones built from test/feel/estimate; emailed guide | Same, plus individualized explanation per sport |
| Physiological State Assessment | Summary + suggestions for focus of your training to add. | Summary + coach interpretation, and 1–2 precision workouts weekly matched to your physiology, with a 6-week review to update zones and progression. |
| Application of Zone Data | Suggestions for self-application | Coach adjusts Base + Durability block based on current state |
| Progression Adjustments | Fixed progression | Adjusted once after retest (Week 6) |
| Physiological Focus Work | General suggestions | Weekly targeted work added *see video |
| Progression Support (Week 6) | Reminder in plan | Coach reviews test, updates zones, modifies plan |
| Support Access | Email admin form | Email form :check in assessment, zone accuracy and progression help 6 weeks, program progression questions - |
| Strength & Mobility | Included | Included |
| Fueling & Nutrition | Educational notes in TrainingPeaks | Same |
| Plan Responsiveness | Fixed for 12 weeks | Reviewed and adjusted if required (after retest) |
Inside the 12-Week Block
Structure
- 12-week Base + Durability plan
- Scaled by sport, training load range (A/B/C), and focus
- 3–6 sessions/week (up to 9 for triathletes)
- Recovery and load reduction every 4th week
- Strength and mobility included (2x/week)
- Delivered in TrainingPeaks with scheduling, zone targets, and education
Training Hours Per Week
| Range | Running | Cycling | Triathlon |
|---|---|---|---|
| C (Low) | 1.5–2.5 hrs | 3–6 hrsk | 5–8 hrs |
| B (Medium) | 2.5–5 hrs | 6–9 hrs | 7–11 hrs |
| A (High) | 4–5+ hrs | 8–10+ hrs | 10–14+ hrs |
A: High, consistent weekly load · B: Moderate load, building fitness · C: Lower volume or re-entry phase
How You’ll Train + Athlete Profile Analysis
We provide the plan for the athlete in front of us (more/less data, with support, or self guided). You choose to work with Heart Rate, Power and/or Pace, Perceived Effort, or a Mix.
Athlete Profile (Bonus): We provide your with a full PDF with all zones and your current profile state—Aerobic / Balanced / Anaerobic— for the run and bike, if you decide to do testing that includes recent 3–6–12 minute efforts (or best guess, and recent race data). Your zones and targets are applied in TrainingPeaks so every workout has a clear intensity.
Self-Guided: All zones, and profile PDF included
Coach-Supported: All the above, and 1–2 precision workouts/week change to match athlete profile, with review at 6-8 weeks.
This plan is NOT for you if
- You want a generic PDF with no setup or structure
- You’re racing in 3–4 weeks and need event-specific preparation
-
You want daily 1-on-1 coaching—this is guided structure with optional coach touchpoints. — Learn about our 1-1 Coaching differences.
Ready to Build Your Off-Season Foundation?
Pick your route, choose your training load, and we’ll handle the setup.
After 12 Weeks: ANC Athlete Basecamp
- Unlimited plans from 5K to Marathon, Sprint to Ironman
- Cycling options for Road, Gravel, and Time Trial
- Programs for beginner to advanced
- TSS-based and block-structured plans
- Strength and mobility integrated into the calendar
- Educational modules: fueling, testing, physiology, recovery
- Delivered via TrainingPeaks, fully synced to your schedule
- Optional coaching support and athlete community (by tier)
Questions? angelanaeth16@gmail.com