Training

Take Your Ironman to the Next Level With this 24-Week Training Plan

Ready to see significant progress in your Ironman goals, and still maintain a bit of a life balance? Here's your plan!

March 8, 2018 Triathlete.com

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This mid-level Ironman training plan is custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family.

These 24 weeks provide the perfect balance of challenging training and time efficiency. It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. Happy training!

Difficulty Level: 5

Week 1

The first 8 weeks of this training plan constitute the base phase of training. The conditioning priorities in this phase are developing aerobic capacity and building endurance. The key workouts are base and fartlek swim intervals and foundation and long rides and runs. You will also do a small amount of high-intensity work (e.g. running strides) to gain efficiency and prepare your body to handle the high-intensity workouts of the build phase.

Monday
Relax

Tuesday
Swim Base: 1800 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Power Intervals: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Thursday
Brick Workout: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1800 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Recovery Run: 25 Minutes
MS: Run 25 minutes @ low aerobic intensity

Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1800 Yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Long Run: 1:10
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 2

Monday
Relax

Tuesday
Swim Base: 1900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Power Intervals: 1:20
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1950 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Foundation Bike: 1:15
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1900 Yards
WU: 350 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 3

Monday
Relax

Tuesday
Swim Base: 40 Minutes
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Power Intervals: 1:25
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Thursday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Swim Fartlek + Sprint: 1950 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Run: 30 Minutes
MS: Run 30 minutes @ low aerobic intensity

Long Bike: 2:30
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 40 Minutes
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:20
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 4

This week is a recovery week. Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.

Monday
Relax

Tuesday
Swim Base: 1550 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Wednesday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1550 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Brick Workout: 1:30
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 5

Monday
Relax

Tuesday
Swim Base: 2250 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
5 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Short Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run: 45 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Swim Fartlek + Sprint: 2300 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Run: 30 Minutes
MS: Run 30 minutes @ low aerobic intensity

Long Bike: 3 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2300 Yards
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Long Run: 1:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 6

Monday
Relax

Tuesday
Swim Base: 2400 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
6 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Short Hill Climbs: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run: 45 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Fartlek + Sprint: 2350 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
10 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2150 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 250 @ low aerobic intensity
MS: 1,650 @ maximim intensity
CD: 250 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 7

Monday
Relax

Tuesday
Swim Base: 2450 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
7 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Short Hill Climbs: 1:20
WU: 10 minutes @ moderate aerobic intensity
MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 2500 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20
12 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recover Run: 30 Minutes
MS: Run 30 minutes @ low aerobic intensity

Long Bike: 3:15
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 Yards
WU: 350 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Long Run: 1:40
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 8

This week is a recovery week.

Monday
Relax

Tuesday
Swim Base: 1850 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
4 x 50 @ speed intensity, RI=0:20
CD: 350 @ low aerobic intensity

Bike Short Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
6 x 25 @ speed intensity, RI=0:20
CD: 350 @ low aerobic intensity

Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1800 Yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 9

The build phase of training begins this week. Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. But you will also maximize your aerobic capacity and build high-intensity fatigue resistance and efficiency through challenging high-intensity workouts including swim sprint intervals, cycling speed intervals, and running hill repetitions.

Monday
Relax

Tuesday
Swim Base: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
8 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Speed Intervals: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Running Hill Repeats: 44 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1:30
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Steady State Bike: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 50 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 2500 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20
6 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Run: 30 Minutes
MS: Run 30 minutes @ low aerobic intensity

Long Bike: 3:45
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2900 Yards
WU: 250 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 2 Hours
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Monday
Relax

Tuesday
Swim Base: 2700 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
10 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Speed Intervals: 1:50
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Running Hill Repeats: 50 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Steady State Bike: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 55 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20
8 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Brick Workout: 2:30
WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 11

Monday
Relax

Tuesday
Swim Base: 2650 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
9 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Speed Intervals: 1:55
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Running Hill Repeats: 50 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 2:15
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Swim Fartlek + Sprint: 2700 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20
10 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Long Bike: 4 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Recovery Run: 35 Minutes
MS: Run 35 minutes @ low aerobic intensity

Sunday
Swim Base: 2612 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 250 @ low aerobic intensity
MS: 2,112 @ maximim intensity
CD: 250 @ low aerobic intensity

Long Run: 2 Hours
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 12

This week is a recovery week.

Monday
Relax

Bike Speed Intervals: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Running Hill Repeats: 34 Minutes
WU: 11 minutes @ low aerobic intensity
MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries
CD: 11 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 @ speed intensity, RI=0:20
CD: 350 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Sprint Triathlon
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead.
WU: Swim 800
MS: Bike 12 miles
CD: Run 3 miles

Week 13

Monday
Relax

Tuesday
Swim Base: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
3 x 200 @ threshold intensity, RI=0:45
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Long Hill Climbs: 1:20
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 2575 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
9 x 75 @ VO2max intensity, RI=0:45
8 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Recovery Run: 35 Minutes
MS: Run 35 minutes @ low aerobic intensity

Long Bike: 4:15
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Long Run: 4:10
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 14

Monday
Relax

Tuesday
Swim Base: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
3 x 200 @ threshold intensity, RI=0:30
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Lactate Intervals: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 44 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 2575 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
10 x 75 @ VO2max intensity, RI=0:30
9 x 25 @ speed intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 2:50
WU: Bike 2 hours @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3300 Yards
WU: 250 @ low aerobic intensity
MS: 2,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 15

Monday
Relax

Tuesday
Swim Base: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
3 x 200 @ threshold intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Long Hill Climbs: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 44 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 2 Hours
WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Friday
Steady State Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 2575 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
10 x 75 @ VO2max intensity, RI=0:20
9 x 25 @ speed intensity, RI=0:10
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Run: 35 Minutes
MS: Run 35 minutes @ low aerobic intensity

Long Bike: 4:45
WU: 10 minutes @ moderate aerobic intensity
MS: 4 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3400 Yards
WU: 300 @ low aerobic intensity
MS: 2,800 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Long Run: 2:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 2 hours and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 16

This week is a recovery week.

Monday
Relax

Tuesday
Swim Base: 2000 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
2 x 200 @ threshold intensity, RI=0:45
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Bike Lactate Intervals: 1:20
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1950 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 75 @ VO2max intensity, RI=0:45
8 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Olympic-Distance Triathlon
If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead.
WU: Swim 1.5 km
MS: Bike 40 km
CD: Run 10 km

Week 17

The peaks phase of training begins today. You’re already fit. It’s time to get race fit in this 8-week phase. You’ll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. You will also do longer workouts at high aerobic intensity and threshold intensity to enhance your ability to sustain a relatively fast pace.

Monday
Relax

Tuesday
Swim Base: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
5 x 200 @ threshold intensity, RI=0:45
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 1:35
WU: 32 minutes @ moderate aerobic intensity
MS: 32 minutes @ threshold intensity
CD: 31 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 20 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 2:15
WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ threshold intensity

Friday
Swim Fartlek + Sprint: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
8 x 100 @ VO2max intensity, RI=1:00
6 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 55 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Long Bike: 5:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 hours and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Recovery Run: 40 Minutes
MS: Run 40 minutes @ low aerobic intensity

Sunday
Swim Base: 3500 Yards
WU: 250 @ low aerobic intensity
MS: 3,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 2:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 2 hours and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 18

Monday
Relax

Tuesday
Swim Base: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
5 x 200 @ threshold intensity, RI=0:30
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 1:40
WU: 33 minutes @ moderate aerobic intensity
MS: 34 minutes @ threshold intensity
CD: 33 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 42 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 22 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Long Bike: 2 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
8 x 100 @ VO2max intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 3:25
WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity
MS: Run 55 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3700 Yards
WU: 250 @ low aerobic intensity
MS: 3,200 @ maximum intensity
CD: 250 @ low aerobic intensity

Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 19

Monday
Relax

Tuesday
Swim Base: 58 Minutes
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
5 x 200 @ threshold intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 1:50
WU: 37 minutes @ moderate aerobic intensity
MS: 36 minutes @ threshold intensity
CD: 37 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 44 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 24 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 2 Hours
WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Swim Fartlek + Sprint: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
8 x 100 @ VO2max intensity, RI=0:30
6 x 50 @ speed intensity, RI=0:10
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Recovery Run: 40 Minutes
MS: Run 40 minutes @ low aerobic intensity

Long Bike: 5:30
WU: 10 minutes @ moderate aerobic intensity
MS: 5 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3900 Yards
WU: 350 @ low aerobic intensity
MS: 3,200 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Long Run: 2:40
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 2 hours and 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 20

This is a recovery week.

Monday
Relax

Tempo Bike: 1:30
WU: 24 minutes @ moderate aerobic intensity
MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery
CD: 24 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 42 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 22 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 2000 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ VO2max intensity, RI=1:00
4 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Half-Ironman Triathlon
If you can’t find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead.
Swim 1.2 miles
Bike 56 miles
Run 13.1 miles

Week 21

Monday
Relax

Tuesday
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 200 @ threshold intensity, RI=0:45
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 1:55
WU: 39 minutes @ moderate aerobic intensity
MS: 38 minutes @ threshold intensity
CD: 38 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 50 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 30 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 2 Hours
WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Swim Fartlek + Sprint: 3100 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
7 x 150 @ VO2max intensity, RI=1:15
9 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Steady State Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Long Bike: 5:45
WU: 10 minutes @ moderate aerobic intensity
MS: 5 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Recovery Run: 45 Minutes
MS: Run 45 minutes @ low aerobic intensity

Sunday
Swim Base: 4100 Yards
WU: 300 @ low aerobic intensity
MS: 3,500 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Long Run: 2:50
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 2 hours and 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 22

Monday
Relax

Tuesday
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 200 @ threshold intensity, RI=0:30
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 2 Hours
WU: 35 minutes @ moderate aerobic intensity
MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery
CD: 35 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 52 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 32 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek: 3100 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
7 x 150 @ VO2max intensity, RI=1:00
9 x 50 @ speed intensity, RI=0:15
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Friday
Steady State Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 4:30
WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity

Sunday
Swim Base: 4625 Yards
This is a swim time trial. Swim the maximum-intensity segment of the workout as though it were a race.
WU: 200 @ low aerobic intensity
MS: 4,225 @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 23

The last two weeks of this training plan are a taper period. Your training will steadily taper down to ensure you’re rested and ready to perform your best on race day.

Monday
Relax

Tuesday
Swim Base: 2900 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 200 @ threshold intensity, RI=0:30
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Bike: 1:50
WU: 37 minutes @ moderate aerobic intensity
MS: 36 minutes @ threshold intensity
CD: 37 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 50 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 30 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1:30
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Swim Fartlek + Sprint: 2600 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 150 @ VO2max intensity, RI=1:15
5 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
Recovery Run: 35 Minutes
MS: Run 35 minutes @ low aerobic intensity

Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 3100 Yards
WU: 250 @ low aerobic intensity
MS: 2,600 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 24

Monday
Relax

Tuesday
Swim Base: 1900 Yards
WU: 350 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 200 @ threshold intensity, RI=0:45
CD: 350 @ low aerobic intensity

Tempo Run: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Friday
Swim Fartlek + Sprint: 1200 Yards
WU: 350 @ low aerobic intensity
MS: 3 x 100 @ VO2max intensity, RI=1:00
4 x 50 @ speed intensity, RI=0:20
CD: 350 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Race Day!

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