12-Week Base+ Program: Run • Triathlon • Cycling

Off-Season Training

The Most Personalized Off-Season Plan You’ll Ever Follow

You don’t need more random base miles. You need structure, purpose, and a plan that actually fits you. The off-season 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.

Get My Plan

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

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 (48–72h response)
Fixed progression (no plan updates)

Start Self-Guided

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
Direct email support (24–48h) + check-in at retest
Guidance on fueling and training stress as needed

Start Coach-Supported

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 Overview	Summary + suggestions for focus	Summary + coach interpretation and plan application by sport
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 6–8)
Physiological Focus Work	General suggestions	Weekly targeted work added
Retesting Support (Week 6–8)	Reminder in plan	Coach reviews test, updates zones, modifies plan
Support Access	Email form (48–72h)	Direct email (24–48h) + check-in at retest
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

Progression & Physiology

Load increases gradually via volume, intensity, or density
Testing via heart rate, pace, or power (you choose)
(Coach-Supported) One sport-specific session/week aligned to current physiological state
Plan reviewed after Week 6–8 retest and adjusted if required

Training Load Range

Range	Running	Cycling	Triathlon
C (Low)	1.5–2.5 hrs/week	3–6 hrs/week	5–8 hrs/week
B (Medium)	2.5–5 hrs/week	6–9 hrs/week	7–11 hrs/week
A (High)	4–5+ hrs/week	8–10+ hrs/week	10–12+ hrs/week

A: High, consistent weekly load · B: Moderate load, building fitness · C: Lower volume or re-entry phase

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. — Check out Comprehensive 1-on-1 Coaching

Ready to Build Your Off-Season Foundation?

Pick your route, choose your training load, and we’ll handle the setup.