2010 TRIATHLETE’S

TRAINING LOG

life without limits

 How to use this
training log
Log up to two workouts a day.
S:Swim; B:Bike; R:Run; O:Other
Workout 1 Log Training Phase:
S B R O Adaptation Aerobic Endurance Competitive Taper Recovery

Establish weekly goals

Workout 2
S B R O Weekly Goals:

Sum up total hours spent work- Keep tabs on the number of

Plot your mood and to monitor
ing out and distances covered. weeks left until Race Day.
signs of over-training.
Week Total
Mood
Hours: Weeks Until
Meter
Distance: Race:

Rate your workouts: Easy to Hard

Hard
Easy

Rate Your
Workout 1 3 5

Plot your workout

time and intensity
Time

Time

Time

Time

Time

Time

Time

Time

Time
Intensity Intensity Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Short workout; Short workout; Short workout; Moderate workout; Moderate workout; Moderate workout; Long workout; Long workout; Long workout;
Low Intensity Moderate Intensity High Intensity Low Intensity Moderate Intensity High Intensity Low Intensity Moderate Intensity High Intensity

Plot your distance accomplished for Alternative method to log your

each discipline distance by discipline

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13
Distance

Distance

2000 40 10 2000 40 10 2000 40 10 40 10 40 10 40 10

30 2000 2000 2000
30 5 30 5 5 30 5 30 5 30 5
1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 1000 20 3 20 3 20
1000 1000 3
S B R S B R S B R S B R S B R S B R
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Week Total
Weekly Goals: Hours:
Weeks
Distance:
Until Race:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date

Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Recovery
Taper

Time: Time: Time: Time: Time: Time: Time:

Time

Time

Time

Time

Time

Time

Time
Distance: Distance: Distance: Distance: Distance: Distance: Distance:
Competitive

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2 Workout 2
S B R O S B R O S B R O S B R O S B R O S B R O S B R O
Log: Log: Log: Log: Log: Log: Log:
Endurance
Aerobic

Time: Time: Time: Time: Time: Time: Time:

Time
Time

Time

Time

Time

Time

Time
Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity Distance: Intensity
Nutrition:
Adaptation

Mood
Meter
TRAINING PHASE:

Rate
Easy

Easy

Easy

Easy

Easy

Easy

Easy
Hard

Hard

Hard

Hard

Hard

Hard

Hard
Your
Workout 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5 1 3 5

4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20 4000 75 20

3000 55 13
Distance

3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13 3000 55 13

2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10 2000 40 10
30 5 30 5 30 5 30 30 30 5 30 5
5 5
1500 1500 1500 1500 1500 1500 1500
1000 20 3 1000 20 3 1000 20 3 20 3 20 3 1000 20 3 1000 20 3
1000 1000
S B R S B R S B R S B R S B R S B R S B R
© 2010 Triathlon Geek
 Performance Testing
Test Date: Timed Test Results
Take the next test in 4 - 6 weeks
Total Time
Body Fat (%): Swim 300 (mins):
yards/meters Pace (min/100
Description Women Men yards or meters):
Essential Fat 10 - 12% 2 - 4%
Athletes 14 - 20% 6 - 13%
Bike 25 or 30 Total Time
Fitness 21 - 24% 14 - 17% (mile or km) (mins or hours):
Acceptable 25 - 31% 18 - 26% Average Speed
Overweight 32 - 41% 27 - 37% (mph/kmh):
Obese 42%+ 38%+
Source: American Council on Exercise
Run 5 miles Total Time
VO2 Max: or 8 km (mins):
Requires lab testing (optional) Pace (min/mile
or min/km):

Resting Heart Rate (RHR): Target Heart Rate Zones:

Total heart beats per min +
Zone 1 (50%): = X 50% = =
Resting Heart Rate (RHR) is a person’s MHR RHR RHR Zone 1
heart rate at rest. The best time to find out
your RHR is in the morning, after a good Zone 2 (60%): X 60% = + =
night’s sleep, and before you get out of bed. RHR Zone 2
RHR is used to determine one’s training
target heart rate. Zone 3 (70%): X 70% = + =
RHR Zone 3
Maximum Heart Rate (MHR): Zone 4 (80%): X 80% = + =
Male Athletes: 202 - (0.55 X Age) RHR Zone 4
Female Athletes: 216 - (1.09 X Age)
Zone 5 90%): X 90% = + =
RHR Zone 5
Source: Kravonen Formula © 2010 Triathlon Geek
 © 2010 Geek Publishers

Training Strategies at TriathlonGeek.com

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