Aufbautraining - jetzt wird es spezifischer

The first rays of sunshine herald the transition from the basic phase (BASE) to the build-up phase (BUILD). The aim of the advanced training is to develop the highest possible level of endurance and to prepare the body for the later intensive competition loads. For training, this means the increase in training load in terms of volume and intensity.

In the past few weeks we have built up a certain level of stress tolerance and created a basic level in the areas of endurance, speed and strength that can be built on. Targeted focal points are now set so that performance develops in the right direction. The areas in which the priorities are set depend on the goals and the initial situation.

Principles for the advanced training - you should pay attention to that

The central element of the advanced training is initially the increase in the scope of the training . In addition, more and more specific training stimuli are now being set in the individual disciplines. There are a few basic things to keep in mind:

The transition to the new training phase does not represent a hard break from the previous training. You do not train significantly more and significantly harder from one week to the next. The transition should be designed to be fluent. Principle: first scope, then intensity.

You should gradually increase the amount of training to avoid risking the consequences of overloading. In addition, it is very important to define your training zones for the following build-up phase in order to achieve the desired adjustments. A performance diagnosis is now very useful for the exact determination or adjustment of the training areas.

Despite the more specific units that are increasingly being integrated into the training plan, the training continues to take place largely in the aerobic basic area. In addition to generally increased volumes, the build phase should also be used by advanced athletes to develop different focal points . These can initially be discipline-specific focal points, eg weekly focal points or training blocks in the individual disciplines of swimming, cycling and running.

One discipline is emphasized per week or per training block by the number and scope of the training units in order to achieve a significant increase in performance. The training in the other disciplines takes place to a reduced extent (lower number of training units).

In addition, the contents of the training units are now increasingly specifically geared to the requirements of the competition and the individual potential for action.
Possible fields of action can be: increasing VO2max, reducing the lactate formation rate and improving endurance or speed . Which of these areas should be the focus of the build phase depends on what exactly you want to improve. One should ask oneself: What distance am I preparing for? where am i standing What do I need to be successful on race day? So where is my greatest potential that I should focus on? In the following, we will go into more detail on various key areas.

Also interesting

VO2max training vs. reduction in lactate production rate

Which training content is most relevant for competition performance depends primarily on the competition distance. If your race goal is sprint or Olympic distance , the build phase is more about increasing VO2max and speed . You can read below how to do this.

For middle and long-distance athletes, more training content to reduce the lactate formation rate, improve aerobic metabolism and strength endurance is on the program. Targeted VO2max programs are also on the plan as a supplement, but are not the focus. You can read below which training content is suitable for this.

Tri-knowledge lactate formation rate: The competition pace on middle and long distances takes place in the area of ​​extended or intensive basic endurance, i.e. well below the anaerobic threshold. Carbohydrates in particular are metabolized in this intensity range, primarily aerobically, but with the onset of anaerobic glycolysis. The training goal is therefore to reduce lactate production as much as possible for this specific intensity, ie to achieve the same speed with less anaerobic metabolic activity.

Increase VO2max and base speed

In order to increase VO2max in the build phase, it makes sense to train in a polarized manner. That means you realize certain amounts in the GA area and regularly throw in high-intensity interval units.
Block periodization can also be used for this purpose. Example: in the training cycle there is an intensity week with 3-5 (high) intensity units. The following three weeks are basic weeks with only one high-intensity unit, otherwise only in the GA area.
High-intensity units are also characterized by the fact that they place high demands on strength, technique and motor skills due to high speeds and performance. This means that the neural control and, for example, the running technique also improve. Ultimately, the speed improves, which plays an important role, especially over shorter distances.

Specific Units:

  • Swimming: 50-100m intervals
  • Cycling: 30s-1min intervals in the peak area (e.g. 3x8x30/30s), 3-8min intervals in the development area (e.g. 4x4min)
  • Running: 200-400m intervals in the top range (e.g. 2x8x300m), 800m-2000m intervals in the development range (e.g. 6x1000m)

Reduction of lactate formation rate, strength endurance, extended aerobic basis

The longer the competition distance, the more important is the extended basic endurance, which serves to build up the competition-specific speed. An extended basis is developed through intervals in the GA2 or sweet spot area. In order to improve strength endurance, the proportion of strength in this area is also increased by putting on paddles when swimming and specifically reducing the cadence when cycling. The aim of these units is primarily to lower the lactate formation rate, ie to reduce carbohydrate consumption during competition intensity.

Specific Units:

  • Swimming: intervals with paddles
  • Cycling: K3 intervals in the sweet spot area with a low cadence (approx. 50-70) on the mountain (e.g. 3x8min)
  • Running: Tempo change runs or longer intervals in the sweet spot area (e.g. 3x3km)

Tip: Off to the training camp

A training camp in the warm south in March/April is an effective block of training, especially for cycling. Not only does the good weather bring advantages, but also the entire environment and the training conditions. The added value results from the significantly increased training workload and the possibility of optimal regeneration. Train-Eat-Sleep. Leave the stress of everyday life behind. In this combination a real kick for performance.


In the build phase, it is important to set specific priorities. It's about developing in the right direction according to the specific competition requirements. To do this, you set targeted intensities and increase the volume, with the majority of the training, as in the base phase, consisting of basic units.

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