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Training

The Ultimate PR-Making 70.3 Triathlon Training Plan

Suck it up buttercup. This will hurt, but it'll be worth it when you cross the line with a fresh PR.

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This training plan is designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance, whether that’s sub-5 hour, sub-6 hour, or something else. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this training plan. The plan is 20 weeks long and comprises an 8-week base phase, a 6-week build phase, and a 6-week peak phase.

It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic-distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period. You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17. Happy training!

Want to transform your triathlon knowledge, training, and performance? Check out 10 Weeks to Your Best 70.3—a complete training program led by top endurance coach Jim Vance—free with Outside+ membership!

Week 1

The first 8 weeks of this training plan constitute the base phase of training. This phase is focused on building aerobic capacity with lots of moderate aerobic-intensity training throughout the week and on boosting endurance with long workouts on the weekends.

Monday
Relax

Tuesday
Swim Base: 2100 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 400 @ 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

Wednesday
Swim Base: 2150 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 12 x 100 @ moderate aerobic intensity, RI=0:05
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

Thursday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 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: 2150 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Saturday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

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: 2200 Yards
WU: 350 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 350 @ 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: 2200 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Wednesday
Swim Base: 2350 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
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

Thursday
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: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

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: 2400 Yards
WU: 400 @ low aerobic intensity
12 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
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

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

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

Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ 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 3

Monday
Relax

Tuesday
Swim Base: 2300 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

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

Wednesday
Swim Base: 2550 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 400 @ moderate aerobic intensity, RI=0:15
CD: 350 @ 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

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: 2400 Yards
WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Saturday
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
Running Strides: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

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: 2400 Yards
WU: 300 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 300 @ 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: 1800 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 400 @ low aerobic intensity

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

Wednesday
Swim Base: 2150 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 12 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low 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

Thursday
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: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

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: 1850 Yards
WU: 400 @ low aerobic intensity
12 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
CD: 400 @ 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
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic 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 5

Monday
Relax

Tuesday
Swim Base: 2425 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
9 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Wednesday
Swim Base: 2550 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 4 x 400 @ moderate aerobic intensity, RI=0:15
CD: 350 @ 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

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

Friday
Swim Fartlek + Sprint: 2600 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 6 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Saturday
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

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: 250 @ low aerobic intensity
MS: 2,000 @ 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 6

Monday
Relax

Tuesday
Swim Base: 2550 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Wednesday
Swim Base: 2750 Yards
WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
4 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ 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

Thursday
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

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

Friday
Swim Fartlek + Sprint: 2800 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 (50 build/50 descend) start @ aerobic intensity, build to threshold intensity, RI=0:20
4 x 100 (25 build/25 descend) start @ aerobic intensity, build to threshold intensity, RI=0:10
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Power Intervals: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 10 x 20-second sprints in a high gear 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

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

Sunday
Swim Base: 2350 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 350 @ low aerobic intensity
MS: 1,650 @ maximim intensity
CD: 350 @ 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 7

Monday
Relax

Tuesday
Swim Base: 2600 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Wednesday
Swim Base: 2900 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 6 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ 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

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

Friday
Swim Fartlek + Sprint: 2800 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:20
4 x 100 (25 easy/25 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:10
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Power Intervals: 1:35
WU: 10 minutes @ moderate aerobic intensity
MS: 11 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 35 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Saturday
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

Long Bike: 3:30
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2600 Yards
WU: 300 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 300 @ 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

Monday
Relax

Tuesday
Swim Base: 2150 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 @ speed intensity, RI=0:20
CD: 400 @ low aerobic intensity

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

Wednesday
Swim Base: 2400 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
CD: 350 @ low 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

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

Fartlek Run: 40 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 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 2100 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:20
CD: 400 @ 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

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

Sunday
Swim Base: 2200 Yards
WU: 350 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 350 @ 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 9

The build phase of training begins today. This challenging 6-week phase combines a lot of training at threshold intensity and above with continued increases in the duration of your endurance-boosting weekend workout.

Monday
Relax

Tuesday
Swim Base: 2850 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
8 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Tempo Bike: 1:25
WU: 28 minutes @ moderate aerobic intensity
MS: 30 minutes @ threshold intensity
CD: 27 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 3000 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 6 x 200 @ moderate aerobic intensity, RI=0:10
8 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

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

Friday
Swim Fartlek + Sprint: 2900 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 6 x 200 @ threshold intensity, RI=0:45
6 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Short Hill Climbs: 1:40
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute 30-second hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 40 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Saturday
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

Run Speed Intervals: 57 Minutes
WU: 13 minutes @ low aerobic intensity
MS: 8 x 1 minute with 3-minute active recoveries
CD: 12 minutes @ low aerobic intensity

Sunday
Swim Base: 2700 Yards
WU: 350 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Long Run: 1:50
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Monday
Relax

Tuesday
Swim Base: 2950 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
8 x 75 @ VO2max intensity, RI=0:45
10 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

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
Swim Base: 1 Hour
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 6 x 200 @ moderate aerobic intensity, RI=0:10
8 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

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

Thursday
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

Speed Intervals: 1:01
WU: 13 minutes @ low aerobic intensity
MS: 9 x 1 minute with 3-minute active recoveries
CD: 12 minutes @ low aerobic intensity

Friday
Swim Fartlek + Sprint: 2900 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 6 x 200 @ threshold intensity, RI=0:45
6 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Speed Intervals: 1:40
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 40 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate 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: 2800 Yards
WU: 200 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 200 @ 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 11

Monday
Relax

Tuesday
Swim Base: 3000 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
9 x 75 @ VO2max intensity, RI=0:45
9 x 25 @ speed intensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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
Swim Base: 3000 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 6 x 200 @ moderate aerobic intensity, RI=0:10
8 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 54 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 34 minutes @ threshold 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 @ threshold intensity

Friday
Swim Fartlek + Sprint: 3000 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Short Hill Climbs: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute 30-second hill climbs @ speed intensity 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

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

Speed Intervals: 1:05
WU: 13 minutes @ low aerobic intensity
MS: 10 x 1 minute with 3-minute active recoveries
CD: 12 minutes @ low aerobic intensity

Sunday
Swim Base: 2350 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 350 @ low aerobic intensity
MS: 1,650 @ maximim intensity
CD: 350 @ 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

Tuesday
Swim Base: 2375 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
7 x 75 @ VO2max intensity, RI=0:45
CD: 400 @ low aerobic intensity

Tempo Bike: 1:25
WU: 28 minutes @ moderate aerobic intensity
MS: 30 minutes @ threshold intensity
CD: 27 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2600 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 4 x 400 @ moderate aerobic intensity, RI=0:15
CD: 350 @ low aerobic intensity

Tempo Run: 48 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 28 minutes @ threshold intensity
CD: Run 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

Speed Intervals: 47 Minutes
WU: 12 minutes @ low aerobic intensity
MS: 6 x 1 minutes @ speed intensity with 3-minute active recoveries
CD: 11 minutes @ low aerobic intensity

Friday
Swim Fartlek + Sprint: 2300 Yards
WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 @ threshold intensity, RI=0:45
8 x 25 @ speed in tensity, RI=0:20
CD: 350 @ low aerobic intensity

Bike Speed Intervals: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate 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: 3000 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
8 x 100 @ VO2max intensity, RI=1:00
12 x 25 kick, RI=0:15
CD: 400 @ 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
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 54 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 34 minutes @ threshold 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 @ threshold intensity

Friday
Swim Fartlek + Sprint: 3100 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 300 @ threshold intensity, RI=1:00
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Short Hill Climbs: 1:50
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute 30-second hill climbs @ speed intensity 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

Saturday
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

Run Speed Intervals: 1:09
WU: 13 minutes @ low aerobic intensity
MS: 11 x 1 minute with 3-minute active recoveries
CD: 12 minutes @ low 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: 2:10
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: 3100 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
8 x 100 @ VO2max intensity, RI=0:45
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Tempo Bike: 1:45
WU: 30 minutes @ moderate aerobic intensity
MS: 2 x 18 minutes @ threshold intensity with 10 minutes active recovery
CD: 29 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 56 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 36 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
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

Run Speed Intervals: 1:12
WU: 12 minutes @ low aerobic intensity
MS: 12 x 1 minute with 3-minute active recoveries
CD: 12 minutes @ low aerobic intensity

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

Saturday
Swim Fartlek + Sprint: 2900 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 4 x 300 @ threshold intensity, RI=0:45
6 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Speed Intervals: 1:55
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

Sunday
Swim Base: 3000 Yards
WU: 300 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 300 @ 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 15

Monday
Relax

Tuesday
Swim Base: 3100 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
7 x 100 @ VO2max intensity, RI=0:30
12 x 25 kick, RI=0:15
CD: 400 @ 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
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 58 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 38 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: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 300 @ threshold intensity, RI=0:30
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Saturday
Long Bike: 4:30
WU: 10 minutes @ moderate aerobic intensity
MS: 4 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

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

Sunday
Swim Base: 3200 Yards
WU: 300 @ low aerobic intensity
MS: 2,600 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

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

Week 16

Monday
Relax

Tuesday
Swim Base: 2400 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:45
CD: 400 @ 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
Swim Base: 2700 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 48 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 28 minutes @ threshold intensity
CD: Run 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

Run Lactate Intervals: 38 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 3 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Bike Lactate Intervals: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 3-minute intervals @ VO2max intensity on flat or rolling 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

Swim Fartlek + Sprint: 2300 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 200 @ threshold intensity, RI=0:45
8 x 25 @ speed in tensity, RI=0:20
CD: 400 @ low 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.
Swim 1.5 km
Bike 40 km
Run 10 km

Week 17

Monday
Relax

Tuesday
Swim Base: 3250 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
7 x 150 @ VO2max intensity, RI=1:15
12 x 25 kick, RI=0:15
CD: 400 @ 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
Swim Base: 3100 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 1 Hour
WU: Run 10 minutes @ low aerobic intensity
MS: Run 40 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

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

Friday
Swim Fartlek + Sprint: 3200 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 4 x 400 @ threshold intensity, RI=1:15
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Long Hill Climbs: 1:40
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 8-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 40 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Saturday
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

Run Lactate Intervals: 56 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 6 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low 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 18

Monday
Relax

Tuesday
Swim Base: 3250 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
7 x 150 @ VO2max intensity, RI=1:00
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Tempo Bike: 2:05
WU: 45 minutes @ moderate aerobic intensity
MS: 40 minutes @ threshold intensity
CD: 40 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 3200 Yards
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
7 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Tempo Run: 1 Hour
WU: Run 10 minutes @ low aerobic intensity
MS: Run 40 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Steady State Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ high aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Run Lactate Intervals: 55 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 5 x 4 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Fartlek + Sprint: 3200 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 400 @ threshold intensity, RI=1:00
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Bike Lactate Intervals: 1:35
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 35 minutes (including warm-up and cool-down)
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: 2712 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 300 @ low aerobic intensity
MS: 2,112 @ maximim intensity
CD: 300 @ 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 19

Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.

Monday
Relax

Tuesday
Swim Base: 3250 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
7 x 150 @ VO2max intensity, RI=0:45
12 x 25 kick, RI=0:15
CD: 400 @ 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
Swim Base: 3100 Yards
WU: 400 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
6 x 100 @ moderate aerobic intensity, RI=0:05
CD: 400 @ low aerobic intensity

Tempo Run: 58 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 38 minutes @ threshold intensity
CD: Run 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: 3200 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 4 x 400 @ threshold intensity, RI=0:45
4 x 50 @ speed in tensity, RI=0:20
12 x 25 kick, RI=0:15
CD: 400 @ 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

Saturday
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

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: 2800 Yards
WU: 200 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 200 @ 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 20

Monday
Relax

Tuesday
Swim Base: 2300 Yards
WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
CD: 400 @ 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
Swim Base: 40 Minutes
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
CD: 350 @ low aerobic intensity

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

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Friday
Swim Fartek + Sprint: 1400 Yards
WU: 300 @ low aerobic intensity
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed in tensity, RI=0:20
CD: 300 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes

Sunday
Race day!