Keep Up Triathlon BASE

(13 customer reviews)

34,00 incl. VAT / month for 3 months

Keep Up Base increase your aerobic capacity and your general abilities in triathlon.

  • 12 weeks of individualized preseason triathlon training.
  • Prepare you for the next step in your journey towards your main race.

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Keep up Triathlon BASE is a 12-week training program designed for you to start triathlon training again after a period of rest and recover.


Keep up Triathlon BASE is perfect for you who,

  • Start triathlon training or your “next” triathlon season.
  • Want to get a solid endurance base.
  • Appreciate a more structured training regime.


The individualized 12-week training program includes three “microcycles”. That is, the program is periodized with a progression in workload and recovery weeks.

With a focus on your aerobic capacity and the well thought-through structure, you will see progress through “test weeks” along the way.

During the onboarding, you will help us to understand “who you are”. Based on your input, we then customize your training program.

You choose how much you want to train on an average per week. Your training hours are split between swim, bike and run.

Your training program includes,

  • A weekly scheduled individualized training program that will be sent to you every Sunday.
  • Tests that lay the ground for your training. (All training sessions are based on your training zones, which are defined using the initial test.)
  • Sessions are described in detail and have a clear purpose.

The training program is developed by coaches who have many years of experience in both coaching and racing – for triathletes by triathletes.


Ideally, you start with Keep up Triathlon BASE +36 weeks prior to your main race. As a next step, Keep Up Triathlon BUILD is recommended, followed by a more dedicated race training via Race Up Triathlon.

To make it easier for you to build your training and racing season, we have structured our training programs into four categories. Find out what is best for you here.

Training level

During the onboarding, you will choose how much you want to train on an average per week.

We provide individualized training programs ranging from 6 hours per week, up to 14 hours per week on average.

When you define your training volume, our recommendation is,

  • Sprint distance, 6-10 hours
  • Olympic distance, 8-12 hours
  • Ironman 70.3 distance, 8-14 hours
  • Ironman distance, 10-14 hours


Triathlon requires some gear. Here is a shortlist of things you will need to be able to follow the program.


  • Must have: Heart rate monitor for zone training (like a Garmin watch or equivalent)


  • Must have: Swimsuit, goggles and swim cap
  • Nice to have: Wetsuit, paddles, pull buoy and fins


  • Must have: Bicycle and helmet
  • Nice to have: So many other things!


  • Must have: Running shoes

13 reviews for Keep Up Triathlon BASE

  1. Linnea Funered (verified owner)

    Heading towards new goals and challenges the triathlon training was a new grounds – and thanks to this program I got a place to start. Following the plan and instructions for sessions was easier (not saying that all sessions was easy…) than expected and I got a bit surprised over how fast I actually improved! I would say that getting help with a plan is one of the best things I’ve done, and TOT is offering a great combination of online programs/support but also keeping the personal touch and contact. Totally recommend!

  2. Piia Nydén (verified owner)

    If you need help with a sustainable training plan I really recomend this. Its a perfect program to start with…..easy to follow the training plan and instructions for the sessions. A very good platform for harder training further.

  3. Olivia Broman (verified owner)

    I choosed to join TOT after I had done my two first triathlon races. I wanted an efficent and proffessional plan that matched my individual goals and furthermore I wanted to join a community and fuel my motivation. TOT has given me excatctly what I searched for. This plan in structured, with lots of variations to the sessions. The website and tips are motivating and always updated. This is a very good product and I will keep on using TOT to develop my training.

  4. Elsa Wangsten (verified owner)

    This is a good way to start off your training as you are entering the sport as a newbie or, as in my case, coming back from a bit of rest post race-season. It’s a great way to get your training and body back into routine and back in shape as you’re entering the long run-up towards race-season, creating a great base that you have the chance to build something great on further along!

  5. Fredrik Svensson (verified owner)

    This is a perfect way of slowly building up your stamina and to get ready for comming challanges in your training plan.
    The training plan contains well structured and periodized weeks and sessions with a great combination between volume and pace. Each session with a clear purpose.
    I also like the measurable goals with the recurrent tests. I can highly recommend to sign up for a training program with TOT Triathlon.

  6. PatrikAdolfsson (verified owner)

    Started with Keep Up Triathlon Base to get started after last years racing to build up for this years race. Great to get a detailed schedule each Sunday and don’t have to think what to train 🙂
    I’ll continue with more structured training with TOT.

  7. Jonas Eek (verified owner)

    This program helps me to train In a structured way to be able to fullfil my goal later this year. The schedule helps to stay motivated and to know what to do and to combine work, family and training. I will keep training with TOT.

  8. Anders Alderbrant (verified owner)

    Ett mycket bra program när du vill ha struktur i träningen. Lättare att planera när träningen ska göras när man ska anpassa med jobb och familj. TOT har mycket bra kunskap om träningsupplägg och hur man ska träna.
    Kan verkligen rekommendera TOT för dig som kanske har svårt att få bra struktur på träningen.

  9. Henrik Wristel (verified owner)

    The Keep Up program has really helped me to stay on the right track. In this period of my training it´s nice to know that the effort I´m doing now will give me the result that I need for upcoming programs. With the structure I get with the schedules from TOT, I really can lay focus on my training, and don´t have to think about if I´m training right. My brain can rest 🙂
    I really can recommend this program and TOT Triathlon, there knowledge is SUPER!!!!

  10. Anna (verified owner)

    As I started with triathlon training only a couple of months ago, I needed some help. Since I started follow this program, Im so happy with my results. Even though some days feels very easy, and I started to think that I did not train enough, my test results told me something else! Im so happy with this prog.

  11. RICKARD TIGER (verified owner)

    Really good, good instructions and easy too follow! Keep up The good job!

  12. Fredrik Zetterberg (verified owner)

    This program helps me to train in a structured way and not too hard and too often. To be able to fulfill my goal later this year. The schedule helps to stay motivated! I will stay with TOT Endurance!

  13. Patrik Adolfsson (verified owner)

    Perfect program to get back in shape to level up before the races. Easy instructions to follow!

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