Ironman Training Plan PDF

WEEK #1 - 1st Week of Orientation Cycle
Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05
Monday
We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get
used to the water again and be patient with speed.
SWIM 0:30
WARM UP:
200 Swim - 2 x 100 Kick -
4 x 50 Choice, w/10 sec rest after each
MAIN SET:
5 x 200 w/:20 rest, done as follows:
(50 right arm only - 50 swim - 50 left arm only - 50 swim)
COOL DOWN:
2 x (50 Kick/50 Swim)
DAILY TOTAL: 0:30
Tuesday
Because the duration of each workout is relatively short today, it is possible to put them in your day together,
back-to-back. However, as these durations increase it will be preferable to split these efforts within your day
-- the order isn't very important right now, though we will recommend later that you perform the higher
intensity bike effort first.
BIKE 0:50
20:00 easy spin using your small chain ring only.
Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75%
-- stay in the small chain ring & increase your HR by increasing your cadence.
Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
DAILY TOTAL: 1:25

WEEK-TO-DATE: 1:55
Wednesday
Today's swim is a standard duration that we will incorporate into most Wednesday schedules. You can
schedule this into your day as your situation allows (open swim schedules generally allow for morning swims,
which is suggested). The bike effort should be done on your trainer, since it involves some drills and will
incorporate very controlled workouts over time.
SWIM 0:45
WARM UP:
6 x 150 w/10 sec rest after each -- each 150 is as follows:
(50 Kick - 25 right arm only - 25 left arm only - 50 Swim)
MAIN SET:
2 x 600 w/30 sec rest in between
-- #1 Swim, #2 Pull
Keep your HR below 65% and hold your stroke count per lap even
COOL DOWN:
300 easy, alternating 50 Choice & 50 Kick
BIKE 0:40
15:00 easy spinning in the small chainring
3 x 3:00 Variable Gearing ("VG") Set
Each one should be done in the following way:
1:20 in medium gear (~90 rpm);
0:40 in easiest gear (100+ rpm);
1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each set
Cool down with easy spinning,
bringing your HR back down to 60% by the end
DAILY TOTAL: 1:25

WEEK-TO-DATE: 3:20
Thursday
Thursday's schedules will generally include a longer morning swim and a running session at the track later in
the day. The track sessions won't be mandatory until later in the season, once we've established a sufficient
aerobic base.
SWIM 0:45
WARM UP:
300 Swim
6 x 75 w/10 sec rest after each -- middle 25 choice
MAIN SET:
1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:
75 free/25 choice, 75 free/25 kick, etc.
COOL DOWN:
5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuous
RUN 0:45
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run for 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:50
Friday
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you'll
notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the
weekends.
SWIM 0:30
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
DAILY TOTAL: 0:30

WEEK-TO-DATE: 5:20
Saturday
Saturday's schedules will almost always include the longest cycling session of the week. This will be
performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the
indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping
for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once
the weekly training durations get a bit longer.
BIKE 1:20
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each
alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set:
each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
Cool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills
you should notice a smoother, more fluid pedal cycle.
DAILY TOTAL: 1:20

WEEK-TO-DATE: 6:40
Sunday
Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort
while minimizing the stress on your legs. In the colder months, the run should always be performed first & the
cycling shortly thereafter.
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of
this as an aerobic tempo run.
BIKE 0:30
Easy, continual spinning on your trainer, immediately following your run.
You will probably begin this effort at a relatively high intensity, though you should hold your HR at or
below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your
HR to get below 60% before you finish.
DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:05
WEEK #2 - 2nd Week of Orientation Cycle
Monday
A shorter, easy swim with some additional stroke work to build overall strength and provide some variety.
SWIM 0:30
WARM UP
500 Swim -- Kick every 4th 25
MAIN SET
3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%
- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IM
COOL DOWN
100 easy, holding perfect technique
DAILY TOTAL: 0:30
Tuesday
The bike ride should be done first today; the run can follow either immediately after or later in the day,
depending on your schedule.
BIKE 0:50
WARM UP
10:00 easy "gearing pyramid":
Begin in a very easy gear for 4:00, then switch to one gear harder
for 3:00, then 2:00, then 1:00 (10:00 total)
MAIN SET
3 x 8:00 @75% intensity w/2:00 @60% intensity after each
COOL DOWN completely, allowing your HR to get back under 60% by the end
RUN 0:35
Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed
upper body.
DAILY TOTAL: 1:25

WEEK-TO-DATE: 1:55
Wednesday
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the second 200 Swim should be done slightly faster than the first
MAIN SET
4 x 300 w/20 sec rest between each
#1 & 3 - @60% intensity; #2 & 4 - @75% intensity
-- Keep your stroke count even throughout the set. The idea is to use as few strokes as possible no
matter what speed you are going. This will lead to more efficient and faster swimming.
BIKE 0:40
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
15:00 straight time trial effort @75% intensity
COOL DOWN
spin easy through the end of the session
DAILY TOTAL: 1:25

WEEK-TO-DATE: 3:20
Thursday
SWIM 0:45
WARM UP
800 Swim -- every 4th length choice, rotate through in IM order
-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)
MAIN SET
8 x 150 w/15 sec rest after each
Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin
to learn a sense of pacing at a particular intensity level.
COOL DOWN
400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.
RUN 0:45
15:00 easy jogging, allowing your HR to get up to 60% gradually
20:00 "tempo pyramid" -- (4:00 @70% / 1:00 @60%);
(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);
(1:00 @85% / 4:00 @60%)
Continue cooling down @60% through the end of the run
DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:50
Friday
As with last week, this is an optional additional swim to help you get used to getting back in the water. If you
feel like taking a day completely off (especially after working out each of the previous 11!), then fine.
SWIM 0:30
10:00 easy warm up, gradually bringing your HR up to 70%
15:00 continuous swim -- record the total number of lengths that you
are able to complete, for future reference
6 x 50 cool down, w/10 sec rest after each
DAILY TOTAL: 0:30

WEEK-TO-DATE: 5:20
Saturday
Saturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is
important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish
the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to
a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout
without unnecessary risk of injury or burnout.
BIKE 1:20
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
DRILLS
2 x 3:00 ILT w/30 sec rest after each;
2 x 4:30 VG Sets w/30 sec rest after each
MAIN SET
3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
w/3:00 recovery @60% intensity after each set
COOL DOWN, gradually bringing your HR back under 60% by the end
DAILY TOTAL: 1:20

WEEK-TO-DATE: 6:40
Sunday
These two sessions should be done back-to-back, in either order. If you live in a warmer climate and can
ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately
afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first
before finishing off with a cool down spin indoors.
BIKE 0:30
Continuous spinning in your small chain ring,
holding your HR between 60-70% throughout
RUN 0:55
This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00
of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.
Cool down completely after these two workouts with some light stretching.
DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:05
WEEK #3 - 1st Week of 1st Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET
150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each
Alternate 50 freestyle / 25 Choice for each repeat
Intensity should be between 75-80% for freestyle, under 75% for choice
(ALTERNATE MAIN SET: Remove the 250's from above)
COOL DOWN
DAILY TOTAL: 0:45
Tuesday, 12/17
BIKE 0:55
WARM UP
10:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence
(faster pedaling).
2 sets of the following (40:00 total):
(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into
(2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30
Gradually bring your HR up to 65% during the first 15:00
Allow your HR intensity to increase to 75% for the next 10:00 by increasing
your SPM (Strides Per Minute) to 80-90.
Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25

WEEK-TO-DATE: 2:10
Wednesday, 12/18
SWIM 0:45
WARM UP
2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous
- 65% intensity for #1 & 75% for #2
MAIN SET
4 x 300 w/20 sec rest between each
(ALTERNATE SET: 4 x 200)
#1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)
-- You should descend this set,
getting progressively faster from #1 (65%) to #4 (84-88%)
COOL DOWN
3 x 100 @60% w/10 sec rest after each
BIKE 0:45
WARM UP
DRILLS
COOL DOWN
DAILY TOTAL: 1:30

WEEK-TO-DATE: 3:40
Thursday, 12/19
SWIM 1:00
WARM UP
2 sets of (150 Swim - 100 Kick - 150 Pull)
-- let your intensity slowly get above 65%
MAIN SET
3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to
minimize the strokes per length.
COOL DOWN
6 x 50 Swim w/10 sec rest after each, holding your HR below 70%
Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35
20:00 "tempo run" -- performed as follows:
7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into
3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous
Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35

WEEK-TO-DATE: 5:15
Friday, 12/20
Complete recovery day -- get ready for the weekend!
Saturday, 12/21
BIKE 1:30
WARM UP
-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 3:00 ILT w/30 sec rest in between
-- each ILT should be done as (20 sec one leg - 10 sec transition)
MAIN SET
Straight 55:00 time trial, with mixed intensities -- be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)
(8:00 @75%, 2:00 @60%)
(2:00 @84% 8:00 @60%)
(15:00 @75% intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end
DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:45
Sunday, 12/22
RUN 0:50
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35
Use this as a "cool down" spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:10
WEEK #4 - 2nd Week of 1st Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
DAILY TOTAL: 0:45
Tuesday
BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00
pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR
intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by
the end.
RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no
time!
DAILY TOTAL: 1:35

WEEK-TO-DATE: 2:20
Wednesday
BIKE 0:55
WARM UP
DRILLS
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
DAILY TOTAL: 0:55

WEEK-TO-DATE: 3:15
Thursday
SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trim
this to 400 Swim)
Intermediate set: 4 x 50 hard (@80-85%) w/15 sec rest after each
MAIN SET -- BIG TARGET!
10 x 100 @race pace (85+%) w/10 sec rest between each
-- keep track of your total time (add up the time for each of the 100's) and record the average pace per
100 in your log book, for future reference.
COOL DOWN
RUN 0:35
7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into
3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous
Continue cooling down until your HR is back under 60%
DAILY TOTAL: 1:20

WEEK-TO-DATE: 4:35
Friday
SWIM 1:00
WARM UP
(ALTERNATE SET: 400 Swim - 200 Pull)
MAIN SET
2 x 1000 @75% w/60 sec rest in between
100 in your log book, for future reference.
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to
minimize the strokes per length.
COOL DOWN
DAILY TOTAL: 1:00

WEEK-TO-DATE: 5:35
Saturday
BIKE 1:45
WARM UP
-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 4:30 Variable Gearing Set w/30 sec recovery after each
-- each repeat should be
3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear)
This target set is meant to be performed in an aerobic state, which means that you need to be
disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to
measure the distance that you are riding in order to record your time for this test. If you are using
a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another
type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled.
2 x 8.4 miles @75% w/3:00 @60% intensity in between
-- make sure that you keep your HR under control for both repeats, and record both times (and average
HR, if possible) for future reference.
COOL DOWN to 1:45 total, gradually bringing your HR
back under 60% by the end
RUN 0:25
DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:45
Sunday
RUN 0:55
BIKE 0:40
Use this as a "cool down" spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:35

WEEK-TO-DATE: 9:20
WEEK #5 - 3rd Week of 1st Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) -- continuous
MAIN SET
(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)
-- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the
set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end
DAILY TOTAL: 0:45
Tuesday
BIKE 1:20
WARM UP
Easy, controlled spinning, increasing the intensity slowly:
8:00 @60% - 5:00@65% - 3:00 @70% (continuous)
MAIN SET
This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-
distance intensity.
3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each
COOL DOWN
Control your HR carefully, all the way "back down"
6:00 @70% - 4:00 @65% - 2:00 @60%
RUN 0:30
Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 2:35
Wednesday
BIKE 1:05
WARM UP
10:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for
longer distances.
4 x 7:00 @75% intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, brining your HR back down below 60%
DAILY TOTAL: 1:05

WEEK-TO-DATE: 3:40
Thursday
SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
-- easy efforts should be done @60% intensity;
fast efforts are at roughly 75% intensity
(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
RUN 0:40
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%
DAILY TOTAL: 1:25

WEEK-TO-DATE: 5:05
Friday
SWIM 1:00
WARM UP
(ALTERNATE SET: 500 Swim only)
MAIN SET
During this week filled with aerobic focus, we'll concentrate here on longer distance swimming. The
idea is to hold the intensity constant at 75% (not higher), and try to minimize the strokes per
length throughout each swim.
1200 Swim - 800 Swim, w/60 seconds rest in between
(ALTERNATE SET: 1200 Swim - 400 Swim)
COOL DOWN
DAILY TOTAL: 1:00

WEEK-TO-DATE: 6:05
Saturday
BIKE 2:15
WARM UP
20:00 gearing pyramid
-- begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00,
and finish with 2:00 @75%
MAIN SET
This main set should help demonstrate how much more smoothly you can pedal with some focus on
spinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 of
the Ironman ultra distance bike ride.
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
1 x 11.2 miles (18.1 km) time trial @75% -- record your time
2 x 3:00 ILT w/30 sec recovery after each -- right into
1 x 11.2 miles (18.1 km) time trial @75% -- compare to the first time trial -- should be slightly faster at the
same HR intensity
2 x 3:00 ILT w/30 sec recovery after each -- your abs (stomach muscles) will probably be throbbing a bit
here, but relax your mid-section and concentrate on smooth pedaling throughout the cycle
COOL DOWN
20:00 reverse gearing pyramid: 6:00 in "hard" gear @75%, followed by 5:00 in next easier gear, then
4:00, 3:00, and then 2:00 @60% intensity by the end.
RUN 0:30
This run should be done immediately after your bike ride, maintaining a steady aerobic pace (60-70%
intensity) throughout.
DAILY TOTAL: 2:45
WEEK-TO-DATE: 8:50
Sunday
RUN 1:10
Begin with a 20:00 jog, getting into it very gradually,
bringing the intensity up to 65% by the end.
Big Target: 3-Mile MAF Test
Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar
portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing
your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then,
when you are at a known starting point, start your watch!
Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after
reaching the three-mile point. Record your time for future comparison.
Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before
you come to a close.
BIKE 0:50
This bike ride can be done indoors or outside, making sure to hold the intensity level in the aerobic zone
throughout (60-70% intensity). For those inside, we can do a "mini-MAF" test here as well, after a 20:00
warm up spin:
2 x 3.1 miles (5 km) @75% intensity w/3:00 @60% recovery after each
-- record your times for future comparison, again remaining careful to keep the intensity below 75% at all
times.
Cool down completely, bringing your HR down to 60% by the end.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 10:50
WEEK #6 - 4th Week of 1st Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
(ALTERNATE SET: 200 Swim - 100 Kick - 100 Pull)
MAIN SET
4 x 400 -- broken into "pieces":
Your HR intensity should remain roughly @75% throughout,
though it's OK to elevate it to 84% during faster swims
#1: 400 straight swim - 30 sec rest
#2: 2 x 200 w/20 sec rest after each -- #2 faster than #1
#3: 4 x 100 w/10 sec rest -- descend 1-4
#4: 8 x 50 w/5 sec rest -- descend 1-4, 5-8
(ALTERNATE MAIN SET: 4 x 300, done as
300 straight, 2 x 150, 3 x 100, & 6 x 50))
COOL DOWN
4 x 50 easy w/10 sec rest after each
DAILY TOTAL: 0:45
Tuesday
BIKE 1:15
WARM UP
Spend 3:00 getting your HR up to 60%, then
5:00 elevating your HR to 70%, then hold your HR
@75% for 7:00
DRILLS
2 x 3:00 VG Set w/30 sec recovery -- each one is as follows
2x thru:
40 sec in medium gear @100 rpm,
20 sec in easy gear @110+ rpm,
30 sec in hard gear @90 rpm
-- followed immediately with
2 x 3:00 ILT Set w/30 sec recovery
20 sec per leg, with 10 sec transition after each
MAIN SET
Pure aerobic work -- be sure to hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN
Spin easy, bringing your HR back down to 50% by the end
DAILY TOTAL: 1:15

WEEK-TO-DATE: 2:00
Wednesday
SWIM 1:00
WARM UP
300 Swim, 100 Kick, 200 Pull
Intermediate set:
9 x 50 w/15 sec rest after each -- descend 1-3, 4-6, & 7-9
(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)
100 in your log book for future reference.
500 Swim @75% intensity -- this will extend the aerobic activity
(ALTERNATE SET: 200 Swim)
COOL DOWN
4 x 75 easy (60%) w/15 sec recovery after each
BIKE 0:40
This is an easy recovery effort. If you are riding outdoors, just spin easy in your small chainring;
indoors, do the following:
WARM UP
8:00 easy spin, gradually getting your HR up to 70%
MAIN SET
27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effort
COOL DOWN
Bring your HR back under 60% by the 40:00 mark
DAILY TOTAL: 1:40

WEEK-TO-DATE: 3:40
Thursday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) - continuous
MAIN SET
Use this longer set to help build a sense of pace. Work on keeping your stroke long, reducing
your stroke count for better efficiency.
2 x 800 @75% w/30 sec after each
#1 Swim, #2 Pull (using paddles ok)
(ALTERNATE SET: 2 x 500, both Swim)
COOL DOWN
4 x 50 easy w/10 sec rest after each
RUN 0:50
This session is designed to be run at a track for consistency and structure. If you have to run on the
road, use the suggested times instead.
12:00 light jogging, gradually bringing your HR intensity up to 70%
Intermediate set:
2 laps, jogging easy on the curves and doing run ups on the straightaways
MAIN SET - BIG TARGET
Keep in mind the following:
 Hold your HR intensities at the target levels
 Your speed will increase as the set distances decrease
 Be sure to jog through all recovery periods (no walking)
 Record your times for future comparisons
1 x 1600 (6:30) @75% - 1 lap (1:30) easy recovery
2 x 800 (3:00) @84% w/1 lap (1:30) recovery after each
4 x 400 (1:30) @85+% - w/½ lap (0:45) recovery after each
Jog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for an
additional 5:00 to improve your recovery.
DAILY TOTAL: 1:35

WEEK-TO-DATE: 5:15
Friday
Complete recovery day -- this is an extremely important day during this higher intensity week.
Put your feet up, hydrate all day long, and try to reduce your stress level.
Saturday
BIKE 1:45
WARM UP
12:00 controlled spin: 3:00 @60%, 4:00 @65%, 5:00 @70%
MAIN SET -- BIG TARGET
The target set for the Ultra group will help you establish a sense of aerobic pace, and will enable you
to measure your efficiency over time. Keep your HR intensity under 75% throughout this set, and
record your times (and average HR, if possible) for each of the repeats, and the average for the set as
a whole.
3 x 15km (9.3mi) @75% w/3:00 recovery spinning @60% after each
-- do 27:00 intervals if you do not yet have a cyclometer driven off your rear wheel to measure distance
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence
remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:00
Sunday
RUN 1:20
Straight endurance run -- since this is the end of a long, difficult week, it's important to hold your HR
under control during today's longer run. Hold the intensity below 70% as long as you can, and don't let
your HR get above 75%, even if you have to walk.
BIKE 0:35
This short recovery spin should be done immediately after your run to aid in recovery. Keep the intensity
under 70% throughout, and spin at 90-100 rpm to reduce the stress on your legs. Great week!
DAILY TOTAL: 1:55

WEEK-TO-DATE: 8:55
WEEK #7 - 1st Week of 2nd Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
400 Swim -- gradually build up from 60% to 70% intensity
4 x 75 (middle 25 Kick) w/10 sec rest after each
MAIN SET
4 x 200 @75% w/20 sec rest after each -- straight into
5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even
while holding the same intensity level throughout
(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)
COOL DOWN
300 easy, Kick every third 25
DAILY TOTAL: 0:45
Tuesday
BIKE 1:05
WARM UP
10:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 70%
DRILLS
3 x 3:00 VG Set w/30 sec rest
-- each one should be done as follows, twice through (continuous):
40 sec in medium gear @100 rpm
20 sec in easy gear @110 rpm
30 sec in hard gear @85-90 rpm
MAIN SET
3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after each
Cool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35
Straight, relaxed aerobic run -- follow this structure to add variety:
10:00 warm up, gradually bringing your HR up to 70%
4 x 4:00 @70%, concentrating on getting your SPM above 80;
-- take 1:00 recovery jogs between each effort
Cool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your
HR gets near 50% (should be 3:00-5:00 more)
DAILY TOTAL: 1:40

WEEK-TO-DATE: 2:25
Wednesday
SWIM 0:45
WARM UP
4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
MAIN SET
2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
COOL DOWN
300 easy swim
BIKE 0:55
WARM UP
15:00 gearing pyramid, as follows:
-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%
DRILLS
COOL DOWN
Spin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to
50% before stopping
DAILY TOTAL: 1:40

WEEK-TO-DATE: 4:05
Thursday
SWIM 1:00
WARM UP
9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru
MAIN SET
2 sets of:
300 straight, hold HR around 75% - 30 sec rest after, straight into
3 x 100 w/15 sec rest, HR up to 80-85%, straight into
6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set
(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)
COOL DOWN
200 easy swim
RUN 0:50
You could perform this session at the track or on the open road:
15:00 warm up, as follows:
-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%
30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:
TRACK:
-- 1 lap @75% (80-85 SPM)
-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)
ROAD (setting your watch to 1:00 countdown would make this easier to manage):
-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)
Cool down, gradually bringing your HR back under 60%
Keep walking until your HR gets back under 50%
DAILY TOTAL: 1:50

WEEK-TO-DATE: 5:55
Friday
Complete recovery day -- relax and get ready for the weekend...
Saturday
BIKE 1:45
WARM UP
20:00 gearing pyramid, getting into it slowly:
-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%
DRILLS
3 x 4:30 VG Set w/30 sec rest in between
-- each VG Set should be as follows, 3 x through:
40 sec in medium gear, @100 rpm;
20 sec in easy gear, @110-115 rpm;
30 sec in hard gear, @90 rpm
MAIN SET
Straight (6.2mi / 10km / 20:00) time trial @75% intensity
It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly
90 rpm throughout.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity
After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher
levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure
to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that
your body makes when you push it harder in the midst of a longer aerobic effort.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.
COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your
HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-
85 rpm) until your HR is closer to 50%.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:40
Sunday
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the
following:
3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each
Cool down a bit after your run, but you should complete your cool down by cycling immediately after your
run:
BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some
familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.
Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to
gradually come back down below 60%, and closer to 50%, by the end...Great week!
DAILY TOTAL: 1:50

WEEK-TO-DATE: 9:30
WEEK #8 - 2nd Week of 2nd Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
MAIN SET
2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80%
(ALTERNATE SET: 2 x 600 w/30 sec rest)
- concentrate on keeping your stroke long, rotating your body properly, and minimizing your strokes per
length.
- #2 should feel like you're in the middle of a long open water swim race, swimming steadily and even,
working it but not exhausted
COOL DOWN
4 x 50 w/10, keeping your HR @60% throughout
DAILY TOTAL: 0:45
Tuesday
BIKE 1:10
WARM UP
15:00 total spinning, using a gearing pyramid to build the intensity gradually:
- 4:00 building up to 60%;
- 5:00 between 60-70%;
- 6:00 @70%
MAIN SET
This is an extended aerobic set, meant to boost your aerobic endurance with minimal break-down.
Monitor your HR carefully and stick to the suggested intensity guidelines.
5 x 7:30 @75% w/1:30 recovery between 60-70%
COOL DOWN
Begin your cool down with the final recovery spin in the main set, and gently bring your HR back down to
60% or under before finishing the session.
RUN 0:35
Follow some structure here, both for variety and to maintain focus on aerobic conditioning.
10:00 warm up, beginning with very light jogging & gradually building your HR up to 60-70% by the end
This set will help you work on increasing your foot speed, without letting your HR get any higher than 75%.
We'll do this by counting strides -- remember, two steps = one stride -- rather than timing the intervals:
4 x 250 strides (should be around 3:00-3:30) @75% w/2:00 relaxed jogging after each
Good job! Now, bring the intensity back down gradually, all the way down to 60%. It would be great to
add an additional 3-4:00 of walking afterwards to bring your HR back down to 100 bpm by the end.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 2:30
Wednesday
SWIM 1:00
Today contains the first of this week's two big target workouts. The duration for this key set is the same
as it was two weeks ago -- make a note of your average time per 100 (yards/meters), and compare
your progress. There should be some, though slight fatigue/illness could make the difference
negligible after only two weeks. Make sure to record your progress for future reference.
WARM UP
- gradually bring your intensity to around 70%
Intermediate set:
6 x 50 w/10 sec rest - do each one as 25 easy / 25 hard
COOL DOWN
4 x 75 w/10 sec rest, coming down from 75% to 60% by the end
BIKE 1:00
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65-70%
MAIN SET
4 x 7:30 @75% w/1:30 easy recovery spinning,
- straight into:
1 x 4:00 @84% -- push your intensity to get your HR to "jump" to this next higher level
COOL DOWN
continue spinning, bringing your HR down from 84% to 60% by the end
DAILY TOTAL: 2:00

WEEK-TO-DATE: 4:30
Thursday
SWIM 0:45
WARM UP
400 easy swim, building your HR up to 70%
6 x 50 w/10 sec rest, alternating (60%-70%-80%), 3x thru
MAIN SET
#1 @75%
#2 @80-84% -- you can Pull this one if you want to
COOL DOWN
4 x 50 w/10, bringing the intensity back down to 60%
RUN 0:45
This main set is similar to Tuesday's, where we focused on counting strides rather than elapsed time
for the intervals. Hold your HR within the recommended guidelines (they're higher here than they were
on Tues), and focus on increasing your stride count smoothly.
10:00 easy warm up jog
12 x 125 strides (2 steps = 1 stride, should take less than 1:30)
w/30 sec recovery jogging in between
- #1-4 @75% or below;
- #5-12, let your HR jump up to 84% for these shorter intervals
Cool down completely after the last interval, bringing your HR back down to 65% before stopping.
Continue walking until your HR gets closer to 50%.
DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:00
Friday
Take the day off completely, and focus on using some self-massage to work the lactic acid out of your
muscles. You should also increase your water intake here to improve your recuperation.
Saturday
Today contains the second "big target" set of the week, though this one is designed to be done completely in
an aerobic state. This takes some discipline ("But Coach, I can't slow down!"), but it is necessary to improve
your aerobic efficiency while avoiding any overtraining.
BIKE 1:50
WARM UP
10:00 easy spin, bringing your HR up to 70% by the end
DRILLS
2 x 3:00 Variable Gearing Set w/30 sec recovery after each
-- each set should be done as follows:
2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear)
This is designed to provide you with an uninterrupted, high quality aerobic ride. Performing this indoors
will help you work very efficiently: No changes in the terrain, no traffic lights or cars to contend with,
etc. Of course, there's also little or no scenery, and you'll have to provide your own fresh air -- but
discipline here will continue to pay dividends going forward.
2 x (11.2 miles / 18km) @75% w/2:00 recovery @60-70% intensity
(Use 33:00 as an interval time if you don't have access to a cyclometer.)
COOL DOWN
Spin through a "reverse gearing pyramid" (14:00 total):
5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%
RUN 0:30
If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's cold
out! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do,
though, as it is an excellent aerobic extension to your earlier ride.
DAILY TOTAL: 2:20

WEEK-TO-DATE: 8:20
Sunday
RUN 1:15
Long, steady distance run. It should be easier to control your HR than it was earlier in the season, and
you should hold your intensity level right at 70% for the bulk of this effort. You should definitely keep the
intensity below 75% at all times.
BIKE 0:40
This is a recuperative effort, so just spin easy, breathing deeply and allowing your legs to flush out the
lactic acid that has built up recently. Drink plenty of water during this ride and during the remainder of the
day.
DAILY TOTAL: 1:55

WEEK-TO-DATE: 10:15
WEEK #9 - 3rd Week of 2nd Pre-Season Cycle
Monday
SWIM 0:45
WARM UP
2 x (200 Swim - 100 Kick - 100 Pull)
- 2nd set should feel faster than the 1st
MAIN SET
- #1 @65%, focusing on reducing your stroke count
- #2 @70-75%, holding same stroke count
- #3 @80%, should be fastest & stroke count should remain equal to #1 & 2
(ALERNATE SET: 3 x 300)
COOL DOWN
4 x 75 easy w/10 sec rest
- bring your HR back down under 60% by the end
BIKE 0:35
This is an easy, low intensity recovery ride to add some additional aerobic "bulk" to your long week. Keep
your HR between 60-70% throughout.
DAILY TOTAL: 1:20
Tuesday
BIKE 1:10
WARM UP
15:00 Gearing Pyramid,
- 3:00 getting to 60% - 5:00 from 60-70% - 7:00 btwn 70-75%
MAIN SET
Remember here: Long, Steady Distance!
Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval
Guidelines
3 x (12:00 / 4.0 mi / ~6km) @75% w/3:00 recovery spin @60% after each
- optimal cadence here would be 88-92 rpm
- those who ride a CompuTrainer should focus on maintaining an even average power output throughout
the set
COOL DOWN
Spin easy at 80-90 rpm, bringing your HR back near 50% before stopping
RUN 0:40
10:00 warm up jog, gradually bringing your HR above 60%
25:00 tempo run, keeping your HR below 75% the entire way
5:00 cool down, bringing your HR under 60% before stopping; walk for an addition 2-3:00 until your HR is
back under 100 bpm
DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:10
Wednesday
SWIM 0:45
WARM UP
(ALTERNATE WARM UP: 300 Swim - 100 Kick - 200 Pull)
MAIN SET
- check your HR after the even numbered repeats (#2, 4, 6, etc.) to make sure that the intensity level is
sufficiently low. Also be sure to focus on reducing your stroke count throughout the set.
COOL DOWN
200 easy Swim
BIKE 0:50
WARM UP
10:00 easy spin, gradually getting your HR up to 65%
MAIN SET
2 x 3:00 ILT w/30 sec recovery spinning in between
- each ILT interval should be 6 x (20 sec one leg / 10 sec transition)
10:00 @75% -- note how much distance is covered while keeping your HR under 75% the entire time;
2 x 3:00 ILT w/30 -- identical to above
10:00 @75% -- should cover more distance with this second interval, holding HR under 75%
COOL DOWN
Continue spinning, bringing your HR back well under 60% (closer to 50%) before stopping
DAILY TOTAL: 1:35

WEEK-TO-DATE: 4:45
Thursday
SWIM 1:00
WARM UP
800 Swim, Kicking every 4th length
(3 lengths Swim, 1 length Kick, continuous)
MAIN SET
8 x 250 (middle 50 Choice) w/30 sec rest after each
- Descend 1-4 & 5-8 from 60% to 70% to 80%
(ALTERNATE SET: 8 x 175, middle 25 Choice)
COOL DOWN
RUN 0:55
Here we'll be working on increasing your foot speed while remaining in your aerobic training zone. Pay
attention to your HR and maintain the 75% limit throughout the session.
10:00 warm up jog, getting up above 65% gradually
8 x 250 strides (should be about 3:15-3:30 range) on 5:00 interval
- (This means to start one repeat every 5:00, regardless of when you finished the previous one)
- Remember that one "stride" equals two steps
- Refer to the FAQ to review proper running form
DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:40
Friday
Total recovery day. These recuperation periods are extremely important to enable your body to strengthen
itself & prepare for the challenges ahead. Remember: Gains are not made during periods of stress -- they're
only made during periods of recovery.
Saturday
This is one of the longest (perhaps the longest) cycling sessions we've had so far -- if you try to swallow it all
at once you'll choke, so bear with me and let's take it through one segment at a time....
BIKE 2:15
WARM UP
20:00 Gearing Pyramid, as follows:
2:00 in easiest gear (hold 90 rpm), 3:00 in next hardest gear, 4:00 in next,
then 5:00, and finally 6:00 @85-90rpm
DRILLS
3 x 3:00 ILT w/30 sec recovery spinning in between
- each ILT interval should be 6 x (20 sec one leg / 10 sec transition)
INTERMEDIATE SET
Alternate fast spinning (110+ rpm) with easy pedaling (90 rpm or less) as follows:
15 sec fast/15 sec easy; 30 sec fast/30 easy; 45 fast/45 easy
1:00 easy spin before starting the main set
(You should be at the 40:00 mark or so by now)
Stick with mileage, unless you go way over the target time; if you do, then adjust the target mileage
down such that you can finish the interval in the recommended amount of time.
2 x (33:00 / 11.2mi / 18km) @75% w/2:00 recovery, between 60-70%
finish with 1 x (15:00 / 5mi / 8km)
- Record your time & average HR for each, as well as your average power output (if you have a
CompuTrainer) for future analysis. You might want to have a pen & paper handy before you start this!
COOL DOWN
10:00 easy spinning, bringing your HR back down under 60% before stopping
RUN 0:40
This is an extension of today's endurance work, so start it as soon after the cycling as you can. If you
start right after biking, then it should be pretty easy to get your HR up above 70%; in any case, keep your
HR under 75% throughout the run.
DAILY TOTAL: 2:55

WEEK-TO-DATE: 9:35
WEEK #10 - 4th Week of 2nd Pre-Season Cycle
This week's big focus is on measuring your progress, and while doing this you'll be subjecting your body to
some significant stress. It is therefore important to press the intensity when you're asked, but equally
important to lay off the intensity when the session instructions indicate. As some of you know I like to say,
"Rest with as much intensity as you train!"

The high intensity focus is centered around the big target workouts on Wednesday (swimming), Thursday
(running), and Saturday (cycling). Be sure to direct your energies accordingly.
Monday
SWIM 0:45
WARM UP
300 Swim, bringing your HR up gradually to 60-65%
200 Kick w/o board
2 x (4 x 50) w/10 sec rest, each set should be:
- #1 easy @60%; #2 @70%; #3 @75%; #4 @84%
(ALTERNATE SET: 1 x (4 x 50))
MAIN SET
1000 Loco Swim:
1 length easy / 1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1
(ALTERNATE SET: 800 Loco -- skip one of the two 4/4's)
COOL DOWN
6 x 50 w/10 sec rest
-- begin @75% and bring the intensity down under 60% by the end
DAILY TOTAL: 0:45
Tuesday
BIKE 1:10
WARM UP
15:00 Gearing Pyramid:
- 3:00 @60%; 5:00 @65-70%; 7:00 @70-75%
MAIN SET
4 x (9:00 / 3.1mi / 5km) @75% w/2:00 recovery @60-70%
COOL DOWN
continue spinning, gradually bringing your HR back under 60%
RUN 0:40
Continuous, controlled tempo run, holding your HR below 75% the entire time. Your stride rate should
be quickened slightly, but make sure to keep your HR in your aerobic range (under 75%) throughout the
run.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 2:35
Wednesday
SWIM 1:00
This is the same workout that you did four weeks ago, with the idenitcal main set. With four additional
weeks of structured training under your belt you should be better prepared to tackle this challenge.
Ultimately you would like to see some improvement in your pace every time you're asked to do these
main sets.
WARM UP
Intermediate set:
9 x 50 w/15 sec rest after each -- descend 1-3, 4-6, & 7-9
(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)
COOL DOWN
BIKE 0:50
12:00 controlled spinning, gradually bringing your HR above 60%, to 70% by the end
3 x 3:00 ILT Set w/30 sec rest
- each repeat should be 6 x (20 sec one leg / 10 sec transition)
(20:00 / 6.2 mi / 10 km) @75% -- continuous aerobic effort
- record your time & average pulse for future reference
continue spinning @70-75%, gradually bringing your HR under 60% by the end
DAILY TOTAL: 1:50

WEEK-TO-DATE: 4:25
Thursday
SWIM 0:45
WARM UP
300 Swim
6 x 75 (50 Swim / 25 Kick) w/10 sec rest
MAIN SET
3 x 400 Swim w/30 sec rest
- Descend 1-3: #1 @65%; #2@75%; #3 @84%
COOL DOWN
- begin @75%, then reduce the intensity to 60% by the end
RUN 0:55
This session is designed to be run at a track for consistency and structure. If you have to run on the
road, use the suggested times instead.
10:00 light jogging, gradually bringing your HR intensity up to 70%
Intermediate set:
4 x 15 sec run ups w/30 sec recovery jogging in between
- your leg turnover should be 90+ SPM during the faster runs
Concentrate on holding proper running form throughout this set
2 x 400 (1:30) @85+% - w/½ lap (1:00) recovery after each
Jog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for an
additional 5:00 to improve your recovery.
DAILY TOTAL: 1:40

WEEK-TO-DATE: 6:05
Friday
In this higher intensity week, this day off is absolutely essential. You should have been controlling your stress
throughout the week, concentrating on getting enough sleep and hydrating properly. This day off should help
you catch up with your recuperation after the big target sessions over the past two days. Relax & enjoy!
Saturday
BIKE 1:45
This is another workout that was brought forward from four weeks ago. There was some feedback that
the last cycle might have introduced too much intensity, too early on; repeating key workouts four
weeks later should give you a solid sense of accomplishment in your continual improvement.
WARM UP
15:00 controlled spin: 4:00 @60%, 5:00 @65%, 6:00 @70%
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and
get ready for the main set.
2 x (20:00 / 6.2mi / 10km) @75% w/2:00 @60% recovery after each
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready
for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off
your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to
record your times and average HR's for future comparisons.
- You should definitely notice some significant improvement over the past four weeks--take good
notes!
3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%
COOL DOWN
DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:50
Sunday
RUN 1:20
Steady aerobic effort, keeping your HR under 75% the entire time. Be sure to keep the intensity under
control -- too much higher intensity efforts during a tough week like this one, and you could be inviting
some physical breakdown...
BIKE 0:40
Make sure to fit this in today, right after today's run if possible. This is especially beneficial after a harder
week such as this one, and should give you some time to gather your thought on your accomplishments
over the past several days -- great job!
DAILY TOTAL: 2:00

WEEK-TO-DATE: 9:50
WEEK #11
This is the long, steady distance week, so please don't mistaken the long durations as being full of hard
work. The idea here, as it was in the third week for the first two cycles, is to build endurance through
controlled aerobic effort.
SO TAKE IT EASY OUT THERE THIS WEEK!

Next week, of course, is another story....
Monday
SWIM 0:45
WARM UP
2 x (200 Swim - 100 Kick)
MAIN SET
2 sets of (3 x 300 w/20 sec in between) w/60 sec in between sets
Each set should be
- #1 @65%, focusing on reducing your stroke count
- #2 @70-75%, holding same stroke count
- #3 @80%, should be fastest & stroke count should remain equal to #1 & 2
(ALERNATE SET: 2 sets of 3 x 200)
COOL DOWN
- bring your HR back down under 60% by the end
BIKE 0:40
This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobic
effort that will also aid in your recovery.
15:00 warm up, as follows:
-- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm)
-- 10:00 in moderate gear, staying between 65-70% (90-95rpm)
Straight into:
-- 15:00 in next highest gear, holding it right @75% (88-92rpm)
Finish with:
-- 7:30 in moderate gear, staying between 65-70% (95rpm)
-- 2:30 in easy gear, bringing it back under 60% (85-90rpm)
DAILY TOTAL: 1:25
Tuesday
BIKE 1:15
WARM UP
12:00 easy spin (90-95 rpm), gradually getting up to 70%
INTERMEDIATE SET
4 x 15 sec fast spin (105-110+ rpm)
w/45 sec spin @90 rpm after each
spin for 3:00 before starting main set...
MAIN SET
Remember here: Long, Steady Distance!
Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval
Guidelines
3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN 0:45
15:00 warm up jog, gradually bringing the intensity up to 65-70%
Stride Drills:
4 x "250 strides" on 5:00 interval
(This means to begin each one, every five minutes.)
Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire
time.
Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 3:25
Wednesday
SWIM 0:45
WARM UP
400 Swim
12 x 25 w/10 sec -- alternate (Swim - Kick - Choice)
MAIN SET
1500 straight swim @75-80%
-- should feel slightly slower than race pace
-- concentrate on minimizing your strokes per length
(ALTERNATE SWIM: 1200 straight)
COOL DOWN
200 Swim
BIKE 1:00
WARM UP
20:00 warm up spin, as follows:
-- 3:00 in easiest gear @60-65% / 95 rpm
-- 5:00 in next harder gear @65-70% / 90-95 rpm
-- 5:00 in next harder gear @70% / 90 rpm
-- 7:00 in next harder gear @75% / 88-90 rpm
DRILLS
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
3 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
COOL DOWN
10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR
down under 60% by the end.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:10
Thursday
SWIM 1:00
WARM UP
800 Swim, Kicking every 4th length
(3 lengths Swim, 1 length Kick, continuous)
MAIN SET
1000 Loco Swim
-- let your HR get above 80% on the fast lengths
(ALTERNATE SET: 800 Loco)
rest 60 sec before continuing with:
6 x (100 @85% - 50 easy) - continuous (900 total)
(ALTERNATE SET: 4 x (100 @85% - 50 easy))
COOL DOWN
RUN 1:05
This session is designed to be done at the track. The durations are included in case you don't have
access to a track.
WARM UP
15:00 steady warm up jog, between 60-65%
MAIN SET
Be sure to hold you HR in control throughout this set:
4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after each
COOL DOWN
Continue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, lowering
your HR below 50% before stopping.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:15
Friday - Rest Day
Saturday
BIKE 2:30
Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-
distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...but
you've got to do it now, to do it right then. Have a good time with it!
WARM UP
20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70%
DRILLS (30:00 total)
This is a longer big target set, and will be used to track your aerobic conditioning at this point. This
"Descending Ironman" set adds up to exactly 25% of the overall Ironman distance.
Start your watch at the beginning of your first interval, and check your split times at the end of each
segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during
the recovery periods.
(11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60%
(8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60%
(5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60%
(2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60%
COOL DOWN
Continue spinning @70-75% until the 2:40 mark (about 15:00)
RUN 0:45
Transition quickly to your running gear and begin running as soon as possible. You should be able to
quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or
on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few
minutes of walking to bring your day to closure. Great job!
DAILY TOTAL: 3:15

WEEK-TO-DATE: 10:30
Sunday
RUN 1:40
It's been four weeks since your last aerobic running test, which makes it the perfect time to measure
your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you an
opportunity to test any new pre-race preparations (eating/drinking strategies) as well as any new
equipment. Have fun with it & enjoy the challenge!
WARM UP
20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout.
INTERMEDIATE SET
4 x 30 sec @75% w/60 sec @60-70% after each
Your HR should now be settled in near 75% and ready for the test:
Big Target: 4-Mile (6.5 km) MAF Test
You'll notice that the distance for this big target has been slightly increased since the last one, and we will
be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic
strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more!
-- and make sure to record your time.
Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will add
additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00
to get your HR under 50% before stopping.
BIKE 1:00
This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs from
the run's pounding stress. Begin as soon after the run as possible.
10:00 warm up spin
2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each
10:00 cool down
DAILY TOTAL: 2:40

WEEK-TO-DATE: 13:10
WEEK #12
Monday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total)
8 x 75 (50 Swim - 25 Choice) w/10 sec rest
(ALTERNATE SET: 4 x 75 Swim)
MAIN SET
1000 continuous swim, hold steady pace throughout (roughly 75%)
COOL DOWN
4 x 50 w/10, keeping your HR @60% throughout
DAILY TOTAL: 0:45
Tuesday
BIKE 1:20
WARM UP
12:00 easy spinning, gradually working up to 65-70%
MAIN SET
3 x (5mi / 8km / 14:00) @75%
-- begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%)
-- Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stop
at the 14:00 mark.
COOL DOWN
continue spinning @90-95rpm, bringing your HR under 60% by the end.
RUN 0:40
Stride Drills:
4 x "250 Strides" on 5:00 interval
time.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 2:45
Wednesday
SWIM 1:00
WARM UP
(ALTERNATE SET: 300 Swim - 100 Kick - 200 Pull)
Intermediate Set:
8 x 50 (25 easy / 25 fast) w/10 sec rest
This set is the same distance as previous target sets, but it is broken up into slightly larger "pieces".
You should be able to maintain the same (or faster!) pace for this set than you did previously.
Remember your times, take notes, and look for measured improvement.
100 in your log book for future reference. You should begin to see improvement over previous target sets
(1, 2, or several seconds per 100).
COOL DOWN
100 Swim - 75 Kick - 50 Swim - 25 Kick -- all @60%
BIKE 1:05
WARM UP
18:00 Gearing Pyramid: 3:00 in easiest gear,
4:00 in next gear, then 5:00, finishing with 6:00.
-- your HR should be @70% during the final 6:00
DRILLS
15:00 aerobic spin @75%
-- this will provide a little aerobic activity to finish off this session
COOL DOWN
Continue spinning @90rpm for the final 7-8:00, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 4:50
Thursday
SWIM 0:45
WARM UP
600 easy swim -- gradually build to 75% by the end
MAIN SET
#1 @75%
#2 @80-84% -- you can Pull this one if you want to
COOL DOWN
RUN 0:50
This is intended to be done at your local track -- durations have been included in case you have to run
out on the road instead.
10:00 warm up jog
3 x 2400 (12:00) @75% w/800 (3:00) @60-70% in between
Continue jogging, cooling down to 60% before stopping.
DAILY TOTAL: 1:35

WEEK-TO-DATE: 6:25
Friday
Big rest day, as usual.
Saturday
BIKE 2:05
WARM UP
DRILLS
2 x (11.2 miles / 18km / 33:00) @75% w/2:00 recovery @60-70% intensity
-- straight into
1 x (5.6 miles / 9km / 17:00) @75%
Note: This is 25% of a complete Ironman bike ride, held at 75% intensity. Not too bad, right?
COOL DOWN
Continue spinning, bringing your HR back under 60% before finishing.
Hold your cadence at 90+ rpm throughout.
RUN 0:35
This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the
run right away.
Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50%
before stopping.
DAILY TOTAL: 2:40

WEEK-TO-DATE: 9:05
Sunday
RUN 1:25
Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire
time.
BIKE 0:45
Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it
down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.
Here's some structure that can help pass the time:
Begin with 25:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and
as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't,
switch to an easier gear).
Reduce the gearing for the next 12:30, holding 60-70%, and finish up with 7:30 of easy spinning @50-
60%.
DAILY TOTAL: 2:10

WEEK-TO-DATE: 11:15
WEEK #13
Monday
SWIM 0:45
WARM UP
200 Swim @ 60-65%
8x 75 (middle 25 Kick) w/10 sec rest after each
MAIN SET
#1 & 2 @75%; #3 @80-85%; #4 @85+%
(ALTERNATE SET: 4 x 150 w/20; 6 x 50 w/10)
COOL DOWN
DAILY TOTAL: 0:45
Tuesday
BIKE 1:05
WARM UP
--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
2 x (5mi / 8km / 15:00) @75% w/3:00 recovery between 60-70%
COOL DOWN
Bring down the intensity gradually:
-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping
RUN 0:45
Tuesday's run is going to regularly include stride development drills along with some additional low
intensity aerobic "bulk". Here's the structure:
Stride Drills:
time.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 2:35
Wednesday
SWIM 0:45
WARM UP
200 Swim - 2 x 75 Kick w/10 - 2 x 100 Pull
MAIN SET -- do all three sets continuously, w/o additional rest between sets:
500 Swim @80-85% -- rest 30 sec before going into:
2 x 250 @80-85% w/20 sec rest after each
-- total time should be 10-20 sec faster than straight 500
5 x 100 @80-85% w/10 sec rest
-- total time should be 10 sec faster than 2 x 250
(ALTERNATE SET: 1 x 400, 2 x 200 w/20, 4 x 100 w/10)
COOL DOWN
200 easy
BIKE 0:55
WARM UP
15:00 warm up spin, gradually getting your HR close to 70%
DRILLS
6 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:
-- 3 x through:
-- 40 sec @90-95 rpm, 75% intensity;
-- 30 sec @80-85 rpm, 85% intensity
COOL DOWN
10:00 complete cool down
DAILY TOTAL: 1:40

WEEK-TO-DATE: 4:15
Thursday
SWIM 1:00
WARM UP
200 Swim
16 x 25 -- alternate 1 Kick, 2 Swim, 1 Choice (4 times through)
MAIN SET
800 Loco Swim
-- alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1
rest 30 sec before starting:
5 x 300 (200 Swim - 100 Choice) w/30 sec rest after each
(ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))
COOL DOWN
200 easy swim
RUN 0:55
This session is designed to be done at the track, but if you don't have access (or if your track is
covered with ice/snow), then use the included durations as your guide).
WARM UP
MAIN SET
2 sets of:
(1200 (5:00) @75% - straight into
800 (3:30) @75-80% - straight into
400 (2:00) @85%)
-- w/800 (3:30) @60% after each
COOL DOWN
Continue jogging, bringing your HR back down to 60% within 5-10 min. Finish with 2-3:00 of walking
@50% or lower.
DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:10
Friday - Rest Day
Saturday
BIKE 1:45
WARM UP
MAIN SET
Descending Distance Intervals:
These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use
this set to begin to develop a sense of pace @75% over a longer distance.
(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%
(8.4mi / 13km / 24:00) @75% -- 1:00 recovery @60-70%
(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%
(2.8mi / 4km / 8:00) @75%
COOL DOWN completely, bringing your HR back under 60% before stopping.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:55
Sunday
RUN 1:20
See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little
variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the
entire time.
BIKE 0:40
This is the usual continuation of the morning's aerobic running effort. The reason for putting the short
bike work *after* the run is to enable you to continue the effort & cool down more completely while
reducing the banging on your legs.
WEEK #14
Monday
SWIM 0:45
WARM UP
400 Swim, bringing your HR up gradually to 65-70%
200 Kick w/o board
3 x (4 x 50) w/10 sec rest, each set should be:
- #1 easy @60%; #2 @70%; #3 @75%; #4 @84%
MAIN SET
4 x 300 @75-80% w/30 sec rest
COOL DOWN
100 easy swim
DAILY TOTAL: 0:45
Tuesday
BIKE 1:15
WARM UP
Keep your HR intensity below 70% during the first 15:00
7:30 in moderate gear @90-95 rpm, 7:30 in next harder gear @90 rpm
straight into:
6 x (15 sec fast spinning @ 105-110 rpm / 45 sec controlled spinning @90rpm)
allowing your HR to get closer to 75% (but not over)
MAIN SET
4 x (3.1 miles / 5km / 8:30) on 10:00 interval (start one interval every 10:00)
descend the efforts: #1 & 2 @75%, #3 @84%, #4 @85%
Feel free to challenge yourself a bit here...
COOL DOWN
Cool down, gradually bringing your HR back under 70% for 5:00,
then down to 65% for 4:00, then finish below 60% for the last 3:00.
RUN 0:50
Stride Drills:
time.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 2:50
Wednesday
SWIM 1:00
Today's main set is the same distance as the previous target set (Feb 19), except today's is broken
into smaller pieces (100s vs. 150s). You should therefore be capable of going at least 1-2 sec per 100
faster than you did two weeks ago. Progression is key, and you should start seeing some significant
progress at this time.
WARM UP
Intermediate Set:
COOL DOWN
BIKE 1:00
This is a lower intensity effort, after yesterday's harder ride, today's hard swim, and before tomorrow's
hard run. Throttle back here and take it easy...
20:00 warm up spin, gradually bringing your HR up to 70% (no higher)
DRILLS
30:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end.
It should be relatively easy to keep your HR under control throughout today's easy efforts.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 4:50
Thursday
SWIM 0:45
WARM UP
300 Swim
6 x 75 (50 Swim / 25 Kick) w/10 sec rest
MAIN SET
1200 straight swim -- hold your intensity @75%
(ALTERNATE SWIM: 900)
COOL DOWN
RUN 1:00
Now that we're near the approach of Springtime (again, at least up north), it's time to introduce a little
more high quality work during the high intensity week. Today's big target workout contains slightly
higher intensity than last time's, continuing our progression toward the Competitive Season.
15:00 warm up jog
Intermediate set:
4 x (15 sec fast leg turnover / 45 sec recovery jog) - continuous
3 x (1600 / 1 mile / 7:00) w/(400 / 2:00) recovery @65% after each
#1 @75%; #2 @84%; #3 @85+% (challenge yourself!)
Record your times during this descending set for future comparison.
Your final mile should be faster than your 10K PR pace.
Continue jogging, cooling down completely. Your HR should be back under 60% before the end. Finish
with 2-3 minutes of steady walking, bringing your HR under 50% before stopping.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 6:35
Friday - Rest Day
Saturday
BIKE 2:00
WARM UP
20:00 warm up spin, using a gearing pyramid to get into it slowly.
Aerobic Set:
2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each
Intermediate Set:
- You should definitely notice some significant improvement over the past four weeks--take good
notes!
3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%
COOL DOWN
DAILY TOTAL: 2:00

WEEK-TO-DATE: 8:35
Sunday
This is the end of a particularly hard week, and you've successfully gotten through the longest, toughest
cycle so far -- terrific! Of course, there are significant challenges ahead, both before and during the upcoming
race season, so let's use your success so far to inspire you to produce even better results going forward!
Good job this week!
RUN 1:30
This low-intensity aerobic work at the end of a tough week is very important to initiate the recovery
process. Don't look at this as another opportunity to go beat your brains out -- we've done enough of that
already! Keep your HR under 75%, avoid any big-time hills (save them for later!), and relax.
BIKE 0:45
Spin out after your run, flushing your legs out with fresh blood. The intensity level here should stay close
to 60%, and you need to hydrate like crazy after your run to improve your body's recovery process. Drink
up!
DAILY TOTAL: 2:15

WEEK-TO-DATE: 10:50
WEEK #15
Monday,
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull); 2nd time faster
6 x 50 w/10 sec rest; descend 1-3, 4-6 from moderate to race pace
MAIN SET
It may be harder to keep your HR below 80% in this set than it is when you do 100's. Pace yourself
carefully and keep your HR under control.
7 x 200 @75-84% w/20 sec rest -- hold your pace even throughout
(Alternate Set: 6 x 150)
COOL DOWN
8 x 25, alternate Kick/Swim, continuous
DAILY TOTAL: 0:45
Tuesday
BIKE 1:15
WARM UP
DRILLS
MAIN SET
5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each
-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!
-- let the time interval dictate how long you ride during each repeat
(do not exceed 7:00)
COOL DOWN
RUN 0:50
Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is
for you to concentrate on improving your leg turnover and running efficiency.
This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00
(an aerobic tempo run.
Cool down the remaining few minutes, finishing with a minute or two of easy walking.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 2:50
Wednesday
SWIM 0:45
WARM UP
600 Swim -- except every 4th lap is Kick
MAIN SET
1500 straight swim -- divided up as follows:
500 @75%, 500 @84%, 500 @90%
(Alternate set: 1200, divided into 400's)
You should pause momentarily after each 500 to catch your split time, for comparison.
COOL DOWN
8 x 50 Choice w/10 sec rest
BIKE 1:00
WARM UP
DRILLS
-- 3 x through:
"bulk" aerobic spin: 35:00 @75%
hold your cadence between 90-95 throughout
COOL DOWN
5:00 complete cool down -- keep going until your HR is back under 60%
DAILY TOTAL: 1:45

WEEK-TO-DATE: 4:35
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
(Alternate set: 8 x 200 w/30)
-- descend1-4, 5-8
-- the first one in each set of 4 should be @75%; the last one all out!
COOL DOWN
600 Pull, long and relaxed
RUN 1:00
This session is designed to be done at the track, but if you don't have access then use the included
durations as your guide.
WARM UP
MAIN SET
3 x (2400 / 10:00) w/(400 / 2:00) recovery after each
#1& 2 @75%, #3 @84%
The 3rd repeat should feel fairly challenging
COOL DOWN
Continue jogging, bringing your HR back down to 60% within 10:00.
Finish with 2-3:00 of walking @50% or lower.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:35
Friday
Total recovery day.
Saturday
BIKE 2:00
WARM UP
INTERMEDIATE SET
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
MAIN SET
Descending Intervals:
These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use
this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and
compare them to an identical set that you did back on Feb 10.
(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%
(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%
(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%
(2.8mi / 4km / 8:00) @75%
DAILY TOTAL: 2:00

WEEK-TO-DATE: 8:35
Sunday
RUN 1:30
See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little
variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the
entire time.
BIKE 0:45
This is the usual continuation of the morning's aerobic running effort. The reason for putting the short
bike work *after* the run is to enable you to continue the effort & cool down more completely while
reducing the banging on your legs.
DAILY TOTAL: 2:15

WEEK-TO-DATE: 10:50
WEEK #16
Monday.
SWIM 0:45
WARM UP
4 x (100 Swim - 50 Kick - 50 Choice) - continuous
(Alternate set: 3 x same)
MAIN SET
2 sets of (3 x 200 w/20 sec rest after each)
-- descend each set - should be done as: #1 @70-75%; #2 @84%; #3 @85+%
COOL DOWN
begin @84%, then reduce the intensity to below 60% by #4
DAILY TOTAL: 0:45
Tuesday
BIKE 1:30
WARM UP
15:00 easy spinning, gradually working up to 70%
MAIN SET
2 sets of:
(6.2 miles / 10km / 18:00) @75%
-- 2:00 recovery spin --
(3.1 miles / 5km / 9:00 @84%)
-- rest 2:00 after the 10km, then 1:00 after the 5km before starting the second set
-- Remember: if you reach the recommended 18:00 / 9:00 before you reach the suggested distance, then
stop at the recommended time.
COOL DOWN
continue spinning @90-95rpm, bringing your HR under 60% by the end.
RUN 0:40
Stride Drills:
time.
DAILY TOTAL: 2:10

WEEK-TO-DATE: 2:55
Wednesday
SWIM 1:00
WARM UP
800 Swim - every 4th length fast
(Alternate set: 600 Swim - same way)
Intermediate Set:
(Alternate set: 6 x 50)
This set is slightly longer than previous target sets, and is broken into 100's to help you maintain your
stroke and increase your speed throughout. Get psyched for this one!
-- keep track of your total time and record the average pace per 100 in your log book for future reference.
COOL DOWN
2 x (100 - 75 - 50 - 25) w/10 sec rest after each
--bring your HR back down to 60% by the end
(Alternate set: one set only)
BIKE 1:10
WARM UP
4:00 in easiest gear, then 5:00, finishing with 6:00.
DRILLS
40:00 aerobic spin @75%
-- your pedal stroke should feel more even and smooth after finishing the ILT drills
COOL DOWN
continue spinning @90rpm, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:10

WEEK-TO-DATE: 5:05
Thursday
SWIM 0:45
WARM UP
MAIN SET
1000 Loco Swim (Alternate set: 800)
(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)
rest 60 seconds
800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
COOL DOWN
RUN 1:00
This is intended to be done at your local track -- durations have been included in case you have to run
out on the road instead.
10:00 warm up jog, bringing your HR up to 70% gradually
Running Pyramid:
-- if you're at a track, hold to the distances & don't worry about the durations; if you're on the road, then
just use the durations to guide you through the set.
Build the intensity from 75% up to 85%, finishing @85-90% by the end:
-- (1/2 lap / 200m / 30 sec) recovery jog after each:
(1 lap / 400m / 1:45 @75%), (2 laps / 800m / 3:30 @75%),
(3 laps / 1200m / 5:45 @75%), (4 laps / 1600m / 7:30 @75%)
-- increase intensity:
(4 laps / 1600m / 7:30 @84%), (3 laps / 1200m / 4:30 @85%),
(2 laps / 800m / 3:00 @85+%), (1 lap / 400m / 1:30 @90%)
Cool down completely, making sure to bring your HR under 60% by the end. It's a good idea to continue
walking for another 3-5:00 to ensure adequate cool down. Great job today!
DAILY TOTAL: 1:45

WEEK-TO-DATE: 6:50
Friday
Big rest day, as usual.
Saturday
BIKE 2:20
WARM UP
DRILLS
This is a significant set that should be done indoors, if possible, for the sake of consistency. You'll be
putting in a substantial distance at different intensities, giving you a chance to gauge your progress to
this point in the season.
3 x (6.2 miles / 10km / 18:00) @75% w/2:00 recovery @60-70% intensity
#1 & 2@75%, #3 @84%
-- straight into:
3 x (3.1 miles / 5km / 9:00) w/2:00 recovery @60-70% in between
#1 @75%, #2 & 3 @84%
COOL DOWN
Continue spinning, bringing your HR back under 60% before finishing.
Hold your cadence at 90+ rpm throughout.
RUN 0:40
run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the
intensity under 50% before stopping.
DAILY TOTAL: 3:00

WEEK-TO-DATE: 9:50
Sunday
RUN 1:45
Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire
time.
BIKE 0:55
Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it
down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.
Here's some structure that can help pass the time:
Begin with 30:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and
as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't,
switch to an easier gear).
Reduce the gearing for the next 15:00, holding 60-70%, and finish up with 10:00 of easy spinning @50-
60%.
DAILY TOTAL: 2:40

WEEK-TO-DATE: 12:30
WEEK #17
Monday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM; increase effort up to 75%
(Alternate set: 400 Swim - 200 Kick only)
MAIN SET
3 sets of:
(250 @75% - 150 @85% - 100 @90+%) with 20 sec rest after each
-- Stay relaxed and try to keep your stroke count even, regardless of pace.
(Alternate set: 3 sets of 200 - 100 - 50)
COOL DOWN
8 x 50 w/10 sec rest - your choice of strokes & drills
BIKE 0:40
WARM UP
10:00 easy spin, gradually increase effort to 65%
Aerobic Time Trial:
(6.2mi / 10km / 20:00) @75%
COOL DOWN
DAILY TOTAL: 0:45
Tuesday
BIKE 1:25
WARM UP
INTERMEDIATE SET
5 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm); then spin easy for 2 minutes
MAIN SET
These are shorter efforts to help you remained focused on holding good form.
12 x (1.2mi / 2km / 3:30) @75% w/:30 recovery spin @65%
COOL DOWN
RUN 0:50
15:00 warm up jog, gradually bringing the intensity up to 65-70%.
Continue running, holding a steady pace @70-75% for the middle 30:00 before cooling down to the end.
Concentrate on proud, perfect posture, relaxed arm swings and initiating your stride from your hips. Keep
your stride rate at 90-95 spm throughout.
DAILY TOTAL: 2:15

WEEK-TO-DATE: 3:40
Wednesday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull)
-- 1st set @60%; 2nd set @75%
MAIN SET
2 x 750 (#1 Swim; #2 Pull) w/ 1:00 recovery btwn repeats;
#1 @75%; #2 @80-85%
-- should feel slightly slower than race pace
-- concentrate on minimizing your strokes per length
(ALTERNATE SWIM: 2 x 600)
COOL DOWN
2 sets of (8 x 25 on 30 sec interval);
Set #1 is (25 easy/25 fast); Set #2 is all easy, @60%
BIKE 1:05
WARM UP
-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each
-- each repeat is
3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)
2 x (3.1mi / 5km / 10:00) @75% w/2:00 recovery spin after each
3 x 3:00 ILT w/30 sec recovery -- identical to above
COOL DOWN
spin at 90rpm, bringing the intensity under 60% by the end
DAILY TOTAL: 1:50

WEEK-TO-DATE: 5:30
Thursday
SWIM 1:00
WARM UP
6 x (100 Swim - 50 Kick) with 10 sec rest;
-- build up to 70% on #6
MAIN SET
3 x 600 Loco Swim w/1:00 recovery
-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)
-- slow lengths @70-75%, fast lengths @90+%
8 x 50 on 1:00 alternate (50 easy/50 FAST)
-- no holding back on the fast 50s!
COOL DOWN
200 easy swim
RUN 1:10
This workout is meant to be performed at the track; the times have been included in case you need to
do this on the road. The main set acts as a "broken" endurance run with short rest intervals between
the small pieces. Hold good running form throughout!
WARM UP
MAIN SET
Be sure to hold you HR in control throughout this set:
20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each
COOL DOWN
Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if
you have to start by walking.
DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:40
Friday
Big rest day
Saturday
BIKE 2:50
WARM UP
-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one
and increasing your intensity gradually to 75%
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);
-- straight into
4 x 3:00 VG Sets w/ 30 sec recovery spin after each.
Each VG Set done as follows, 2 x through:
40 sec in a moderate gear @90-95rpm;
20 sec easy gear @110+rpm;
30 sec hard gear @85 rpm
These are descending aerobic intervals. Record your times, average heart rate, and speed (if
possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).
(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery
(6.2mi / 5km / 9:00) @84% -- Finish strong!
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
RUN 0:50
Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00
to gradually allow your HR to drop to 50-60% by the end.
DAILY TOTAL: 3:40

WEEK-TO-DATE: 11:20
Sunday
RUN 1:55
WARM UP
15:00 jog, gradually increase your HR to 70% the last several minutes
INTERMEDIATE SET
6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each
-- if at a track, build up the straights and jog the curves
-- make sure legs feel loosened up before you do the main set.
Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare
yourself before doing the main set:
Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test
-- jog for 3:00 between repeats
-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a
good comparison test to do later in the summer.
Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the
intensity gradually to under 50% by the end.
BIKE 1:05
Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your
gearing to hold a 90 rpm as you bring the intensity down to
70% for 20:00, then
65% for 10:00, finishing with
60% and below for the final 5:00.
DAILY TOTAL: 3:00

WEEK-TO-DATE: 14:20
WEEK #18
Monday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of
(5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets
-- set #1 is Swim; #2 is Pull
(ALTERNATE SET: 2 sets of 4 x 150)
COOL DOWN
200 easy swim
DAILY TOTAL: 0:45
Tuesday
BIKE 1:25
WARM UP
MAIN SET
3 x (3.1mi / 5km / 9:00) @75% w/2:00 easy spin @ 60-65%)
DRILLS
-- each repeat is
MAIN SET (Continued)
2 x (3.1mi / 5km / 9:00) @84% w/2:00 easy spin @ 60-65%)
COOL DOWN
spin easy @85 rpm, bringing your HR back under 60% by the end
RUN 0:55
This is a good time to follow an aerobic ride with a run that will stay aerobic as well. Even if you have to
put this in later in the day, hold your HR right at 75% for the bulk of the run, allowing enough time to cool
down completely by the end.
DAILY TOTAL: 2:20

WEEK-TO-DATE: 3:05
Wednesday
SWIM 1:00
WARM UP
-- 2nd Swim faster than the first
Intermediate Set:
-- descend the set: #1 & 2 @75%; #3 @80%; #4 @85-90%; #5 @90+%
-- try to keep your stroke count as even as possible throughout the set
-- as you tire, concentrate on holding proper technique, especially in your turns/pushoffs
(ALTERNATE SWIM is 4 x 400)
COOL DOWN
4 x 75 easy (@60%) w/15 sec recovery after each
BIKE 1:15
Keep the intensity low today no matter how good you may feel. Save it for tomorrow.
DRILLS
Aerobic Time Trials:
3 x (3.1mi / 5km / 9:00) @75% w/2:00 recovery in between
12:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end.
It should be relatively easy to keep your HR under control throughout today's easy efforts.
DAILY TOTAL: 2:15

WEEK-TO-DATE: 5:20
Thursday
SWIM 0:45
WARM UP
800 -- every 4th 25 Kick (no board)
MAIN SET
10 x 125 (50 freestyle @75% - 25 Choice @80% - 50 freestyle @85+%)
w/ 20 sec rest after each
(ALTERNATE SWIM: 8 x 125)
COOL DOWN
500 Pull @ 75%; even stroke count and perfect technique
RUN 1:10
Today's big target workout contains slightly higher intensity than last time, which is helping us progress
towards the Competitive Season.
10:00 warm up jog
Intermediate set:
4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)
-- no additional rest between sets
3 sets of:
(1200m @84% - 200m easy jog -- 600m @84% - 400m easy jog)
At the end, jog easy and cool down completely. Allow yourself a couple of minutes to walk at the end.
This is the first time on the run we have asked you to raise your HR up this high so you may experience
some soreness tomorrow. Do a little extra stretching, drink extra water and get a little extra sleep if you
can.
DAILY TOTAL: 1:55

WEEK-TO-DATE: 7:15
Friday
Take the day off your feet, relax and regroup before tomorrow.
Saturday
BIKE 2:15
No run following today's ride -- nothing to save up for, so let's do it!

WARM UP
Aerobic Set:
4 x 8:00 @75% with 2:00 @60% recovery
This set is a little tougher than last time around (March 8), but not too different in nature. It's time to
start preparing your body for the efforts you'll have to put forth during the Competitive Season.
2 x (5.0mi / 8km / 15:00) time trial @75% w/1:00 recovery btwn 60-70%
Intermediate Set:
2 x (5.0mi / 8km / 13:30) time trial @84% w/2:30 recovery btwn 60-70%
COOL DOWN
remains at roughly 90 rpm through the end of the session. That's it for today -- Great job!
DAILY TOTAL: 2:15

WEEK-TO-DATE: 9:30
Sunday
Hopefully you've been handling the increase in hours and intensity thus far. Hard workouts will soon take on
a much more anaerobic flavor for the most part. Get psyched to get fast!
RUN 1:40
Total aerobic effort. Be sure to keep your HR below 70%. This should feel more like a recovery run than
an aerobic workout. Go as easy as you need to in order to accomplish this. Remember, if you feel beat
after a recovery session, then you went too hard or too long.
BIKE 0:50
Spin out after your run, flushing your legs out with fresh blood. The intensity level here should be at 50-
60% and your RPMs at 90-100.
DAILY TOTAL: 2:30

WEEK-TO-DATE: 12:00
WEEK #19
Monday
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull -- straight into
4 x 50 Build Up w/10 sec rest after each
MAIN SET
4 x 400 w/30; hold each one even @70-75% -- no harder!
COOL DOWN
6 x 50 Choice w/10
DAILY TOTAL: 0:45
Tuesday
BIKE 1:30
WARM UP
DRILLS
MAIN SET
Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the
air -- go for it!
3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)
COOL DOWN
RUN 0:55
Aerobic intensity throughout, holding the middle 30 minutes @70-75%.
Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.
Cool down completely at the end.
DAILY TOTAL: 2:25

WEEK-TO-DATE: 3:10
Wednesday
SWIM 0:45
WARM UP
2 sets of (100 Swim - 100 Kick - 100 Pull) -- continuous
8 x 25 w/5 sec rest, as follows: 1 slow, 1 moderate, 2 fast -- twice through
MAIN SET
8 x 200 w/20 sec after each -- alternate 2 @85% w/ 1 @70%
-(total of 6 @85%, 2 @70%)
COOL DOWN
200 easy
BIKE 1:15
WARM UP
Aerobic intervals:
2 x (9.3mi / 15km / 27:00) @70-75% w/3:00 recovery @60% after each
-- use a gearing that allows you to maintain a cadence of 90-95 rpm
COOL DOWN
Use the remaining time to bring your HR back down to 50% before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 5:10
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of (4 x 250 w/30 sec rest after each)
- descend each set from 70% on #1 to 90% on #4
(Alternate set: 2 sets of 4 x 200)
COOL DOWN
4 x100 w/10, holding your HR under 60% throughout
RUN 1:05
This session is designed to be done at the track, but if you don't have access then use the included
durations as your guide.
WARM UP
Intermediate Set:
4 x 20 sec run ups w/1:00 recovery jog after each
MAIN SET
4 x (1 mile / 1600 m / 7:00) w/(600m / 3:00) @60%
#1 & 2 @75% (no higher!), #3 & 4 @80-84%
COOL DOWN
Use the remainder of the time to jog around the track, bringing your HR back down gradually below 60%.
Finish with 3-5:00 of walking to completely flush out your legs.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:15
Friday
Total recovery day. Relax and put your feet up...
Saturday
This session, as usual, is written for those who are stuck indoors. April can be a very fickle month weather-
wise...if you can get outside, we'd recommend it now for building a stronger set of bike handling skills for
those early season races.
BIKE 2:25
WARM UP
INTERMEDIATE SET
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
Spin a couple of minutes before starting the main set...
MAIN SET
2 x (11.2 mi / 15 km / 33:00) @70-75%% - 2:00 recovery spin after each
3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each
DAILY TOTAL: 2:25

WEEK-TO-DATE: 9:40
Sunday
RUN 1:35
15:00 jogging, gradually raising your HR to 70%
30:00 @75% - 20:00 @80% - 5:00 @85%
Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR
returns to 60% and lower.
BIKE 0:55
Spin @65% effort and 90-95 rpm, immediately after the run if possible.
This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.
DAILY TOTAL: 2:30

WEEK-TO-DATE: 12:10
WEEK #20
Monday
SWIM 0:45
WARM UP
200 Swim @60% - 200 Kick - 200 Pull - 200 Swim @75%
MAIN SET
-- descend from 70% on #1 to 85% on #4
COOL DOWN
6 x (25 Swim - 25 Kick - 25 Swim) w/10 sec rest after each
-- concentrate on holding good form, allowing your HR to get back to 60% by the end
BIKE 0:50
WARM UP
DRILLS
-- each repeat is
Steady aerobic ride: 15:00 right @70%
-- you should feel a smooth, controlled pedal stroke
COOL DOWN
DAILY TOTAL: 1:35
Tuesday
BIKE 1:40
WARM UP
INTERMEDIATE SET
2 sets of:
4 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm)
-- spin easy for 2:00 between sets (keep your HR between 60-70%)
MAIN SET
This classic "AT" (anaerobic threshold) set is designed to test your ability to hold a steady, controlled
pace for a longer period of time. The idea is to use the first few repeats (3 or 4) to raise your HR up to
about 80%, then hold this "steady state" for the duration of the set. Your HR will naturally rise
throughout the set, so just concentrate on keeping it below 85% -- any higher and you'll probably have
to stop before the set is finished.
16 x (1.2mi / 2km / 3:30) @80-85% w/30 sec recovery spin after each
-- hold your HR above 75% during the recovery period
COOL DOWN
RUN 0:55
15:00 warm up jog, gradually bringing the intensity up to 65-70%.
The next 30:00 should be a steady aerobic effort @75% or below.
Bring your HR back down gradually, finishing below 60%.
DAILY TOTAL: 2:35

WEEK-TO-DATE: 4:10
Wednesday
SWIM 0:45
WARM UP
8 x (50 Swim - 25 Kick), continuous
MAIN SET
-- odds: moderate pace (below 70%), minimizing your stroke count;
-- evens: fast pace (85%), still trying to minimize the number of strokes per length
COOL DOWN
5 x 100 w/10 sec rest -- middle 50 Choice
BIKE 1:20
This is the fifth day in a row of riding, and you should be feeling pretty solid on your bike right now.
Stick to the suggested intensities carefully.
WARM UP
-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%
DRILLS
-- each repeat is
Aerobic interval set:
4 x (3.1mi / 5km / 9:30) @75% w/1:30 recovery @60-65% after each
COOL DOWN
spin at 90rpm, bringing the intensity under 60% by the end
DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:15
Thursday
SWIM 1:00
WARM UP
600 Swim
2 sets of 4 x 50 w/10 sec rest
-- descend each set, #1 @60% - #4 @80%
MAIN SET
12 x 100 @75% w/10 sec rest after each -- steady aerobic pace
straight into
5 x 100 @85% (race pace) w/10 sec rest after each
-- get your average pace per 100 for the final 500
COOL DOWN
300 easy swim
RUN 1:15
WARM UP
MAIN SET
Make sure that you maintain an even pace throughout this set. Also, keep jogging through the
recovery, never letting your HR get below 65% (staying aerobic) -- the idea is to continue this as if it
were one long, evenly paced tempo run.
3 sets of the following (9600m / 6.0mi / 45:00 total)
(1200m / 5:00) @75-80%
(400m / 2:00) recovery jog @65-70%
(800m / 3:30) @80%
(800m / 4:00) @65-70%
COOL DOWN
Continue jogging through the finish (again, no stopping!) -- this will help reduce the recovery time and
leave you feeling fresher later in the week.
DAILY TOTAL: 2:15

WEEK-TO-DATE: 8:30
Friday
Big recovery day...relax, take a load off your feet, and hydrate like crazy. Big weekend ahead!
Saturday
BIKE 3:25
Use the duration as a guide if you are riding outside -- the indoor alternative shown here is shorter
(around 3:00), but will be more efficient and focused than riding outdoors. The tradeoff, of course, is
that you'll miss the bike handling development, fresh air, and general excitement that comes from a
long ride. Either way, you win!
WARM UP
-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one
and increasing your intensity gradually to 75%
4 x 3:00 VG Sets w/ 30 sec recovery spin after each.
Each VG Set done as follows, 2 x through:
40 sec in a moderate gear @90-95rpm;
20 sec easy gear @110+rpm;
30 sec hard gear @85 rpm
2nd time through, your pedal stroke should feel smoother:
These progressive sets begin with aerobic intervals, then increases intensities as the distances
decrease. Pace yourself through the entire 55km, and record your results for future reference.
CompuTrainer Alternative: You can, instead of this first set (2 x 20km), simply do the pre-programmed
Columbia Triathlon course. Be sure to pace yourself through that as you would this set and be sure to
record your results for future comparison.
2 x (12.4mi / 20km / 36:00) @75% w/4:00 recovery after each
3 x (3.1mi / 5km / 9:00) @80-85% w/3:00 recovery after each
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
RUN 0:50
Quick! Off your bike and back out the door!
That big slab of pancakes will have to wait 'til you get back....
Hold a sustained, steady pace @75% through the bulk of the run. Be sure to finish with at least 3:00 of
walking -- then go ahead and eat!
DAILY TOTAL: 4:15

WEEK-TO-DATE: 12:45
Sunday
RUN 2:00
It's time for another MAF test to check out your aerobic condition. Record your results of this main set
for future comparison -- you should be seeing steady improvement as your overall fitness improves.
WARM UP
15:00 jog, gradually increase your HR to 70% the last several minutes -- continue into a
30:00 aerobic run, ending up at the track
INTERMEDIATE SET
6 x 20 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each
-- if at a track, build up the straights and jog the curves
-- make sure legs feel loosened up before you do the main set.
Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare
yourself before doing the main set:
Big Target (7mi / 11.2km total, including recovery):
4 x (2400m / 1.5mi) right @75% w/400m @65-70% after each
-- the entire set will provide aerobic work, and breaking this into intervals will enable you to focus on
holding good form while keeping your HR under control
Go straight through into your cool down, beginning @75% and reducing the intensity gradually to under
50% by the end.
BIKE 1:15
This ride can be done either indoors or outside (be careful not to get caught outside in chilly weather --
up north anyway!). If you're inside, then here's some basic structure to follow:
25:00 spin
It's always a struggle to get your "riding legs" back after a hard run, so don't be surprised if you're going
relatively slow at first. Your blood will get redistributed quickly, bringing oxygen and "freeing up" the other
large muscles in your legs used for riding.
4 x (2.5mi / 4km / 7:30) @75% w/2:30 @60-70% after each
Wind it down the last 10:00, finishing with your HR back under 60%.
DAILY TOTAL: 3:15

WEEK-TO-DATE: 16:00
WEEK #21
Monday
SWIM 0:45
WARM UP
6 x (50 Swim - 50 Kick - 25 Swim) w/10 sec rest after each
MAIN SET
2 x 650 Swim w/30 sec rest
#1 @70%; #2 @80% -- hold your stroke count even throughout
COOL DOWN
3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3)
-- 20 sec rest after each
DAILY TOTAL: 0:45
Tuesday
BIKE 1:40
WARM UP
20:00 easy spinning, gradually working up to 70%
DRILLS
MAIN SET
3 x (6.2mi / 10km / 17:30)
-- #1 @70-75%; #2 @75%; #3 @80-85%
w/3:30 easy spinning @60% & 90rpm after each
COOL DOWN
Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under
50% by the end
RUN 0:45
10:00 easy jog, gradually bringing your HR up to 60%
10:00 increasing your effort up to 70-75%
Stride Drills:
Focus on increasing the speed of your leg turnover
-- really try to get your foot speed going!
-- it's ok to let your HR drift up above 80%
DAILY TOTAL: 2:25

WEEK-TO-DATE: 3:40
Wednesday
SWIM 1:00
WARM UP
4 x 200 w/15 sec rest, descending
-- #1 very easy, @50% - increase the effort gradually to 70% on #4
Intermediate Set:
This set is an excellent indication of what your speed would be during a swim from 1500 to 1.2 miles
(Half Ironman distance). It should be enlightening to compare today's results to those of four weeks
ago...
-- keep track of your total time and record the average pace per 100 in your log book for future reference.
COOL DOWN
6 x 50 w/10 sec rest, bring your HR down under 60% by the end
BIKE 1:15
WARM UP
DRILLS
(11.2mi / 18km / 33:00) aerobic spin @75%
-- this is exactly 1/10th of the Ironman distance bike
-- your pedal stroke should feel more even and smooth after finishing the ILT drills
COOL DOWN
continue spinning @90rpm, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:15

WEEK-TO-DATE: 5:55
Thursday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 IM
MAIN SET
1000 Loco Swim (Alternate set: 800 - skip one "4/4" in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)
rest 60 seconds
800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
COOL DOWN
RUN 1:05
This is designed to be done at the track -- the suggested times are included as a guide if you have to
run elsewhere.
15:00 warm up jog, bringing your HR up to 70% gradually
2 sets of:
4 x (800m / 3:00) w/400m (2:00) recovery after each
-- descend these from #1-4 (70% - 75% - 80% - 85%)
-- no additional recovery between sets
Continue jogging, reducing your HR down below 60% by the end.
Walk two laps around the track before stopping completely.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 7:45
Friday - Rest Day
Saturday
BIKE 2:50
It's difficult to develop an indoor cycling workout that approaches three hours in length without
stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow
this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a
trainer will make up for the reduced "saddle time".
WARM UP
-- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70%
DRILLS
These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and
it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good
idea), you should take some time before or after your ride to include this drill.
2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity
-- hold your HR under 75% and hold a cadence of 88-92 rpm throughout
-- straight into:
2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between
COOL DOWN
Continue spinning for at least 20:00 @60-70% -- you're deriving some
aerobic benefit as long as you're above 60% -- then bring your HR
back under 60% before finishing. Hold your cadence at 90+ rpm
throughout, though you can bring it under 85rpm for the final few minutes.
RUN 0:40
run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the
intensity under 50% before stopping.
DAILY TOTAL: 3:30

WEEK-TO-DATE: 11:15
Sunday
RUN 1:40
15:00 warm up jog, holding your HR under 70% throughout
30:00 "bulk" aerobic run: hold proper running form throughout
2 sets of (5:00 jog @60% between sets):
8 x 1:30 with fast foot speed w/30 sec slower jog after each
-- let your HR drift above 80% if necessary to hold the proper cadence
Continue running at an aerobic pace (60-70%) through to the end.
BIKE 0:50
Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold
your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to
reduce stress and improve your recovery.
GREAT WEEK!
DAILY TOTAL: 2:30
WEEK-TO-DATE: 13:45
WEEK #22
Monday
SWIM 0:45
WARM UP
2 sets of:
100 Swim - 100 Kick - 100 Pull -- 2nd set should be slightly faster
MAIN SET
8 x 200 w/20 sec recovery
-- each 200 should be done as 100 @75% / 100 @80-85%
COOL DOWN
DAILY TOTAL: 0:45
Tuesday
BIKE 1:40
WARM UP
INTERMEDIATE SET
5 x (20 sec spin @110+ rpm / 40 sec @90 rpm)
-- then spin easy for 2:00
MAIN SET
Descending intervals:
2 x (6.2mi / 10km / 15:00) hold right @75% -- 3:00 recovery spin
(5.0mi / 8km / 14:00) increase to 80-85% -- 4:00 recovery spin
(3.1mi / 5km / 10:00) @85+% -- go straight into cool down
COOL DOWN
spin easy @85 rpm, bringing your HR back under 60% by the end
RUN 1:00
Give yourself about 20:00 to get into it, letting your HR rise gradually to 65-70%
30:00 tempo run -- challenge yourself here: it should feel pretty tough, but definitely short of that '"race
pace" tightness and exhaustion. Your HR should stay above 80%, but should also remain below 85%
throughout the effort.
Cool down completely, allowing your HR to come down gradually. It's important that you recuperate
properly to leave yourself ready to attack the remainder of the week.
DAILY TOTAL: 2:40

WEEK-TO-DATE: 3:25
Wednesday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
Intermediate Set:
Today's big target is the same duration as the previous ones, but the durations are mixed up to provide
some variety and to help you keep your focus throughout the set.
4 sets of the following, all at race pace (85+%):
200 w/20 sec rest
-- NO additional rest in between sets - go straight into the next one.
COOL DOWN
BIKE 1:20
DRILLS
MAIN SET
Ironman Interval -- exactly 1/10 of an Ironman bike leg
(11.2mi / 18km / 33:00) @75% -- record your time for future comparison
Cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It
should be relatively easy to keep your HR under control throughout today's easy efforts.
DAILY TOTAL: 2:20

WEEK-TO-DATE: 5:45
Thursday
SWIM 0:45
WARM UP
MAIN SET
3 x 400 w/2:00 rest after each
#1 @80%, #2 @85+%, #3 @90+%
COOL DOWN
16 x 25 IM order w/5 sec rest
RUN 1:15
This workout is particularly suited for running at a track. The time durations are provided for guidance
if you don't have access to one.
15:00 warm up jog
Intermediate set:
4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)
-- no additional rest between sets
3 sets of the following:
1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery
2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery
-- extra (800m / 4:00) recovery jog after each set
-- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better!
Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should
walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:45
Friday
You've had a particularly tough last three days, especially Tuesday's ride & run, Wednesday's swim, and
yesterday's track workout. You'll need this day off to regroup before a tough weekend.
Saturday
BIKE 2:45
Some of you are racing today (Wildflower), and the others should head outdoors if the weather is
cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if
it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind
throughout the warmer months.
For those stuck indoors, we've got a tough one lined up for you:
WARM UP
DRILLS
Aerobic Set:
2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery
Intermediate Set:
(6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70%
2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70%
COOL DOWN
DAILY TOTAL: 2:45

WEEK-TO-DATE: 10:30
Sunday
RUN 1:45
30:00 warmup, gradually raising your HR to 75% for the last 10:00
6 x 8:00 tempo run @80% w/2:00 recovery jog
Continue jogging, allowing your HR to come back down to 60% before stopping
BIKE 1:00
Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout
DAILY TOTAL: 2:45

WEEK-TO-DATE: 13:15
Competitive Season
Week 1
Monday
We'll begin the Competitive Season in a strange, understated way: Off your feet!
Tuesday
SWIM 0:45
WARM UP
6 x 50 w/10 sec rest - build up each 50 to race pace during the last 10 yards
MAIN SET
- 150 Swim @90% - 15 sec rest
- 50 Fast! (could be non-free) - straight into:
- 50 recovery
- 5-10 sec rest (begin next set at the next 5 sec increment on the pace clock)
COOL DOWN
300 easy swim, getting your HR under 60%
BIKE 1:10
First day of serious interval work geared towrard racing. We're following a program we call the Aussie
Bike Plan that Nate followed with great success back in 1994 & 95. Not very imaginative, but very
effective!
INTERMEDIATE SET
5 x 20 sec relaxed "bursts" of speed w/1:40 easy @100rpm after each
MAIN SET - BIG TARGET!
You can substitute a pre-determined distance rather than the designated time interval to help you
gauge your future progress. Focus on getting your HR into the suggested intensity zone and holding it
there during these tough intervals. This first set in the program is designed to tax your Anaerobic
Threshold (AT) energy system.
CompuTrainer users: Program a course that you can cover in the designated time period; you also might
find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly
uphill, such as +0.4-0.7%. Just be careful not to overstress your knees!
2 x 15:00 @84-92% w/10:00 easy spinning @60-70% in between
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end
DAILY TOTAL: 1:55
Wednesday
RUN 1:00
20:00 gradual warm up, bringing your HR up to 60% by 10:00 and 70% by 20:00
30:00 steady tempo run @70-75% intensity throughout
- focus on keeping your HR under control the entire time
Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:25
WARM UP
10:00 spinning @95rpm gradually raising your HR up to 65-70%
DRILLS
MAIN SET
Moderate intensity set -- hold your HR under 75% throughout.
6 x 7:00 @70-75% w/1:00 easy spinning - hold 90-95rpm cadence throughout
COOL DOWN
Spin easy (small chain ring) @100+rpm,
allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 2:25

WEEK-TO-DATE: 4:20
Thursday
SWIM 1:00
WARM UP
Begin @50-60%, add more effort as the warmup progresses, to 75% by the end.
400 Swim - 300 Kick - 300 Pull - 200 IM
MAIN SET
Keep your stroke count even throughout the set.
#1 Swim @70%
#2 Pull (with Paddles ok) @75%
#3 Swim @80%
COOL DOWN
8 x (25 Kick - 25 Swim/Choice) w/10 sec rest
RUN 0:50
This workout is particularly suited for running at a track. If you don't have access to one, use the time
durations provided for guidance .
10:00 easy jog, gradually raising your HR to 70%
4 x (100m / 20 sec) run ups w/(100m / 40 sec) easy jogging
2 x (2000m / 8:00) @84-92% w/(800m / 5:00) easy jog after each
Jog easy @60% or below to the end.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:10
Friday
SWIM 0:45
WARM UP
3 sets of (100 Swim - 100 Kick - 100 Pull) - continuous
MAIN SET
10 x 100 @60-65% w/10 sec rest
odds: choice, evens: freestyle
COOL DOWN
400 Pull - concentrate on holding proper form
DAILY TOTAL: 0:45

WEEK-TO-DATE: 6:55
Saturday
This is the first scheduled "Saturday triple". Notice that the run and swim can be scheduled together at the
pool (by water running), and that both are to be done at very low intensities.
BIKE 2:50
An outdoor ride is preferable, but if the weather isn't cooperating you can follow this indoor alternative:
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 70%
DRILLS
MAIN SET
This set gets progressively more difficult, and adds up to 30% of the Ironman bike leg.
1 x (11.2mi / 33:00) @70-75% w/5:00 @60-65% / 90rpm recovery
2 x (5.6mi / 16:30) @75-80% w/5:00 @60-65% / 90rpm after each
4 x (2.8mi / 8:00) @80-84% w/2:00 @60-65% / 90rpm after each
COOL DOWN
Continue spinning @90rpm for at least 15:00, bringing your HR back under 60%, then 50% before
finishing. (2:15-2:30 total)
RUN 0:40
Very quick transition and blast out the door at 10K pace for the first 5:00 before settling down to 75%
for the next 25:00. Cool down below 60% for the final 10:00
The purpose of this approach is to "shock" yourlegs into realizing they need to adapt quickly from one sport
to the next.
SWIM 0:30
WARM UP
400 Swim
DRILLS
odds: 200 Side Kick drill
evens: 200 as 2 x (25 right arm - 25 left arm - 50 regular Swim)
COOL DOWN
200 easy
DAILY TOTAL: 4:00

WEEK-TO-DATE: 10:55
Sunday
As a change of pace we'll switch the order of events today: cycling first before running outdoors (don't switch
if the weather is cold -- wouldn't want you to catch a chill out there).
BIKE 0:45
Spin easy for 20:00, gradually bringing your HR up to 60% after 10:00, then 70% by the end
DRILLS
Continue spinning @75% to the end, before hopping off your bike & into a quick transition to your run
gear.
RUN 1:50
This is a controlled aerobic effort, as follows:
15:00 getting loose, getting your HR up to 60, and then 70%.
You don't want to go higher than this during your long weekend runs -- we need to differentiate between
harder aerobic runs at 75% and lower intensity LSD efforts below 70%.
Hold your HR at or below 70% for the next 1:00, concentrating on keeping your body relaxed and staying
light on your feet. Hold your stride count to 90-95 spmwhen the terrain allows.
At the 1:20 mark, push the intensity up to 75-84% for 20:00
Cool down the final 10:00 getting your HR below 60% by the end.
DAILY TOTAL: 2:35

WEEK-TO-DATE: 13:30
Competitive Season
Week 2
Monday
Take the day off here. (If, however, your swimming situation provides for swimming on Mondays instead of
Fridays, then switch your Friday swim to today.)
Tuesday
SWIM 0:45
WARM UP
4 x 200 Choice w/20 descend 1-4 from 50% to 75%
MAIN SET
#1-4: Descend from 60% - 85%
#5-16: Each one should be high quality @88-92%
-- record your average on the last 12 for future comparison
COOL DOWN
BIKE 1:20
This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent
distances over time, you can record and analyze your progress weekly.
INTERMEDIATE SET
4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
MAIN SET - BIG TARGET!
You can substitute a pre-determined distance rather than the designated time interval to help you
gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your
Anaerobic Threshold (AT) energy system.
CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you
include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-
to-week for comparison, and be careful not to overstress your knees!
2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
COOL DOWN
DAILY TOTAL: 2:05
Wednesday
RUN 1:05
20:00 gradual warm up, bringing your HR up to 60% by 10:00 and 70% by 20:00
- focus on keeping your HR under control the entire time
Finish with:
8 x 20 sec strides w/1:10 easy jog after each
Bring your HR back down gradually, to 60%
with 5:00 remaining, then down to 50% by the end.
BIKE 1:35
WARM UP
20:00 spinning @95rpm
Use a gearing pyramid to gradually raise your HR up to 65-70%
DRILLS
MAIN SET
3 x (5.0mi / 8km / 14:30) @70-75% w/2:30 easy spinning
- hold 90-95rpm cadence throughout
COOL DOWN
Spin easy (small chain ring) @100+rpm,
DAILY TOTAL: 2:40

WEEK-TO-DATE: 4:45
Thursday
SWIM 1:00
WARM UP
8 x (50 Swim - 50 Kick - 25 IM order) w/10 sec rest
MAIN SET
Descending time trials:
900 Swim @70% - 40 sec rest
700 Swim @75% - 40 sec rest
500 Pull with Paddles @80%
COOL DOWN
12 x 25 on 30 sec interval (leave every 30 sec)
- alternate (3x thru): 25 kick - 25 left arm - 25 right arm - 25 swim
RUN 1:00
We're continuing to tax your anaerobic threshold (AT) with longer intervals in the 84-92% intensity
range. This set was designed to be performed at the track, but feel free to use the durations as
guidance if you're out on the road instead.
6 x In & Out 100's
2 x (2400m / 10:00) @84-92% w/(1200m / 7:00) easy jog after each
Go straight into your cool down, bringing your HR back
under 50% during the final 2-3:00.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:45
Friday, 5
SWIM 0:45
WARM UP
200 Swim, then
- alternate (4x thru): 1 Kick, 2 Swim, 1 IM order
MAIN SET
20 x 75 @70-75% w/10 sec rest
odds: (50 free - 25 kick)
evens: (25 free - 25 choice - 25 free)
COOL DOWN
400 Pull @70%
DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:30
Saturday
Another "Saturday triple". The run and swim can be scheduled together at the pool (by water running) -- both
are still to be done at very low intensities.
BIKE 3:30
This is far too long to be done indoors, and we suggest you perform this outside if at all possible. (If
the weather is poor on Saturday, it's always fine to switch the Saturday ride/run with the Sunday
run/ride. Keep the swim on Saturday in these cases.) Here is the indoor alternative if you're stuck in
this situation:
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65-70%
DRILLS
Begin with some aerobic "bulk":
2 x (6.2mi / 10km / 18:30) @75% w/1:30 @60-65% after each
This drill will help recruit different types of muscle fibres
and act as an intermediate set as well:
MAIN SET
2 x 20:00 w/10:00 easy @90rpm / 60-70% after each
- #1 @75%
- #2 @84+%
COOL DOWN
Continue spinning @90rpm, bringing your HR back under 60%, then 50% before finishing.
RUN 0:50
This week we'll go straight outside and bump up the
intensity right away. Spend the first 5:00 @80-85%,
simulating the feeling of getting out of the transition area.
Then bring the intensity back down to 75% for the duration.
SWIM 0:30
4 x 400 Swim w/1:00 rest after each
#1 @60%
#2 @70%
#3 @80-85%
#4 back down @60% - the last 100 should be very easy
DAILY TOTAL: 4:50

WEEK-TO-DATE: 12:20
Sunday
RUN 2:10
Today's run should be done on the road, keeping in mind the basic structure of the workout.
4 x 20:00 @65-70% w/10:00 @75-80% in between
- alternate low intensity aerobic work with higher intensity sections
- hold your running cadence at 90+spm during faster periods
- concentrate on holding proper running form
Cool down @60-70% through to the end.
BIKE 0:50
-- Immediately after the run, if possible.
After 20:00 @70-75%, do the following drill to mix it up:
-- 3 x through:
Bring your HR back down under 60% by the end
DAILY TOTAL: 3:00

WEEK-TO-DATE: 15:20
Competitive Season
Week 3
Monday
Big recovery day.
Tuesday
SWIM 0:45
WARM UP
10 sec rest after each of the following:
200 Swim -- 2 x 100 Kick -- 4 x 50 Choice
MAIN SET
4 sets each of the following (extra 1:00 rest between sets):
(3 x 150 w/20 sec recovery after each)
#1: 85% - 100 free - 50 choice
#2: 90% - 150 choice (backstroke or breastroke are good here)
#3: 90%+ - 150 free
COOL DOWN
6 x 50 @under 60% w/10 sec rest
BIKE 1:15
MAIN SET
Don't worry about getting your HR into this higher zone right away -- use the first repeat to bring your
HR up above 84% (should take about 8-10:00), and then press the intensity up closer to 92% by the
end. It will be easier to elevate your HR above 84% on the second repeat, and you should be closer to
92% for the final 6-8:00 of the set.
2 x 20:00 @84-92% w/15:00 @60-70% after each
COOL DOWN
DAILY TOTAL: 2:00
Wednesday
Wednesday's focus continues to act as a break between the higher intensity focus of Tuesday's bike ride and
Thursday's track session. Monitor your body carefully today and keep the intensity under control. Nothing
hard today!
RUN 1:00
20:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.
- focus on holding proper running form
follow with:
3 x 250 Strides w/2:00 recovery after each
BIKE 1:30
WARM UP
20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.
DRILLS
MAIN SET
7 x 6:00 @70-75% w/60 sec easy spinning - hold 90-95rpm cadence throughout
COOL DOWN
10:00 easy spin (small chain ring) @95rpm,
DAILY TOTAL: 2:30
WEEK-TO-DATE: 4:30
Thursday
SWIM 1:00
WARM UP
300 Swim
- each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle)
MAIN SET
- descend 1-3: from 75-85% intensity
#1 @75%
#2 @80%
#3 Pull (Paddles ok) @85%
COOL DOWN
6 x 100 (25 Kick - 25 Right Arm only - 25 Left Arm only - 25 Swim) - continuous
RUN 0:55
This workout is particularly suited for running at a track. If you don't have access to one, use the time
durations provided for guidance .
4 x In & Out (100 / 20 sec)
Keep these higher intensity intervals under control, both in terms of intensity and speed. Challenge
yourself with every repeat and hold your HR near the intended targets.
2 sets of:
3 x (1000m / 3:45) w/(200m / 1:15) easy jog after each
- extra (1200m / 6:00) between sets
Descend each set as follows:
#1 - 3: 84% - 88% - 92%
#4 - 6: 88% - 90% - 92%
Jog easy @60% or below to the end
DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:25
Friday
SWIM 0:45
WARM UP
800 - every 4th 25 Kick
MAIN SET
1000 Loco Swim
- concentrate on maintaining a low stroke count per length
for both the fast and easy lengths
COOL DOWN
4 x 50 Choice w/10 - let your HR get back down under 60%
DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:10
Saturday
You can approach these "Saturday triples" as though they were a triathlon -- without the entry fee! In fact,
feel free to put the swim in first (if pool time permits), then transition quickly to your bike, and finish off with
the run. Of course there won't be any aid stations, but you can't have everything....
BIKE 3:45
Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-
2:50 total):
WARM UP
DRILLS
Aerobic Intervals:
Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how
to maintain a steady, sustainable pace.
2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between
Intermediate Set:
4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for
the entire interval.
3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50%
before finishing.
RUN 0:45
This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under
75% the entire time, bringing it down under 60% by the end.
SWIM 0:30
You can put this first in your day or last -- in either case, get into it slowly. If you're doing this first-thing
then finish hard; if you're finishing up your day then use it as additional recovery time, holding your
intensity under 65% throughout.
1650 (1500m) straight swim
DAILY TOTAL: 5:00

WEEK-TO-DATE: 12:10
Sunday
RUN 1:50
This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good
form throughout.
20:00 easy jog, bringing your HR up to 70% by the end
Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in
between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to
keep you hydrated and to help you train your body to take in fuel during exercise.
Continue jogging @60% or below through to the end
BIKE 0:45
-- Immediately after the run, if possible (on the road or indoors).
Total recovery spin holding your intensity below 65% & @90-95rpm
DAILY TOTAL: 2:35

WEEK-TO-DATE: 14:45
Competitive Season
Week 4
Monday
Recovery Day.
Tuesday
SWIM 0:45
WARM UP
MAIN SET
30 x 50 w/10 sec rest, as follows:
#1-10: gradually descend from 75% to 85% by #10
#11-18: 25 Kick - 25 sprint
#19-30: race pace -- each one @90+%
COOL DOWN
400 Pull @60-70%
BIKE 1:25
15:00 warm up spin, getting your HR up to 70% by the end
DRILLS
- your HR should be @75% or higher after finishing this set
MAIN SET
As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should
take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and
pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your
times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should
definitely begin to notice some improvements over time.
2 x 20:00 @84-92% w/10:00 @60-70% after each
COOL DOWN
DAILY TOTAL: 2:10
Wednesday
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice
that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing
your body after yesterday's hard ride and before tomorrow's hard run.
RUN 1:10
10:00 warm up jog -- hold your HR under 70%
3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each
6 x 20 sec strides w/1:10 easy jog after each
BIKE 1:40
WARM UP
20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.
DRILLS
MAIN SET
Reality check: Make sure that you keep the intensity under control here!
3 x 16:00 @75% w/4:00 @60-70% after each
COOL DOWN
Finish with an easy spin in your small chain ring @90-95rpm,
DAILY TOTAL: 2:50

WEEK-TO-DATE: 5:00
Thursday
SWIM 1:00
WARM UP
400 Swim - 300 Pull - 200 IM - 100 Kick
MAIN SET
350 @75%
300 @80%
250 @85+%
Swim the first set, Pull (Paddles ok) the second set
COOL DOWN
RUN 1:00
This is designed to be done at the track at higher intensities. If you are out on the road instead, make
sure that you follow the suggested time intervals and intensities closely.
15:00 jog, getting your HR up to 65% by the end -- straight into
4 x In & Out repeats (100 / 20 sec)
This set contains a larger number of smaller repeats -- the idea is to retain good running form in
short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and
go get 'em!
You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what
you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired
zone in a controlled fashion, and keep it up throughout this 5-mile set.
10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each
Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate
your recovery.
DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:00
Friday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 2 x 100 IM -- continuous
DRILLS
12 x (50 Side Kick - 25 Swim) w/10 sec rest after each
- remember to take three strokes when you switch from one side to the other
COOL DOWN
600 Swim
- keep your HR under 70%, lowering the intensity to 60% by the end
DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:45
Saturday
BIKE 3:25
Rides of this duration should definitely be done outside, and you should begin to develop a fueling
strategy that you can become confident with later on in the summer. If necessary, feel free to break
this ride up into more than one "loop", with each ending at your own personal "aid station".
If you're stuck inside due to bad weather, you can either switch this ride with tomorrow's run, or do the
following indoor alternative:
WARM UP
DRILLS
-- each one should be done as 6 x (30 sec one leg / 15 sec transition)
Aerobic "Bulk" Set:
2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% after each
Intermediate Set:
4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00
before finishing.
(Total time is just under 3:00)
RUN 0:50
Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly --
just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.
SWIM 0:30
As with previous Saturdays, you can put this in first if you want to simulate a triathlon. Use this as
additional recovery if you're swimming later in the day.
400 Swim
8 x 75 (first 25 Kick) w/10 sec rest
-- keep your HR below 65%
600 Pull @60-70%
DAILY TOTAL: 4:45

WEEK-TO-DATE: 12:30
Sunday
RUN 1:45
This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run.
Concentrate on holding proper running form throughout -- efficiency is key!
20:00 easy jog, bringing your HR up to 70% by the end
3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each
Continue jogging @60% or below through to the end
BIKE 1:00
Immediately after the run, if possible.
Total recovery spin holding your intensity below 65% & @90-95rpm
DAILY TOTAL: 2:45

WEEK-TO-DATE: 15:15
Competitive Season
Week 5
This is designed to allow recovery during the week with some extended long work on the weekend. Since
we've begun to add significant high intensity work -- and will be adding more in the future -- it's important to
take some extensive recovery time every 4-6 weeks to enable the body to rebuild completely before
progressing further. This week's hard intervals will be shorter and the durations of most of the workouts have
been significantly reduced. By the end of the week you should be ready to tackle the weekend, as well as the
next cycle.
Monday
Total day off -- relax and allow your body to rebuild.
Remember, rest with as much intensity as you train!
Tuesday
SWIM 0:45
WARM UP
6 x 150 continuous, alternating Swim (#1 & 4) - Kick (#2 & 5) - Pull (#3 & 6)
MAIN SET
3 x 300 w/30 sec recovery
#1 @80-85%
#2 @85-90%
#3 @90+%
COOL DOWN
600 Pull @70%
-- use perfect technique and minimize your stroke count
BIKE 1:00
10:00 getting your HR up to 60% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
MAIN SET
We're going to play around with this set a bit, asking your legs to recruit different muscle fibres by
adjusting your cadence in the middle of each repeat. Forcing this adjustment serves two purposes: it
simulates real riding more closely, and it helps promote pedaling efficiency. It's tougher, for sure --
have fun with it!
2 x 10:00 @84-92% w/10:00 @60-70% after each
each 10:00 repeat should be done as follows:
- 2:00 @85-90 rpm (hard gear)
here's where you adjust your gearing (6:00 total)
- 4 x (30 sec @95-100 rpm -- 10 sec @105-110 rpm -- 50 sec @85-90 rpm)
- 2:00 @85-90 rpm (hard gear)
COOL DOWN
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally
below 50% by the end.
DAILY TOTAL: 1:45
Wednesday
RUN 0:40
2 x 7:00 steady tempo run @70-75% intensity w/3:00 recovery jogging @60% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 1:00
WARM UP
15:00 spinning @90-95rpm
- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
DRILLS
These drills are designed to help smooth your pedal stroke for greater efficiency:
MAIN SET
3 x 7:00 @75% w/2:00 easy spinning - hold 90-95rpm cadence throughout
COOL DOWN
DAILY TOTAL: 1:40

WEEK-TO-DATE: 3:25
Thursday
SWIM 1:00
WARM UP
800 Swim - every 4th lap Kick
MAIN SET
alternate 2 Swim - 2 Choice - 2 Pull w/Paddles (twice through)
- each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle)
COOL DOWN
600 easy swim, minimizing your stroke count
RUN 0:50
Standard track workout format -- use the suggested times only if you can't get to a track.
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
This set totals slightly less than 5km and should be done at a relatively high intensity. Challenge
yourself to push toward faster times -- this is where progress is made!
4 x (1200m / 5:00) w/(400m / 2:00) easy jog after each
- use #1 to elevate your HR up close to 84% by the end
- #2, 3, & 4 should be hard efforts within the 84-92% AT zone
Jog easy @60% or below to the end -- walk 2-3:00 to complete your cool down
DAILY TOTAL: 1:50

WEEK-TO-DATE: 5:15
Friday
SWIM 0:45
WARM UP
400 easy swim
MAIN SET
3 x 200 (50 Kick - 25 Right Arm - 25 Left Arm - 100 Swim) w/20 sec rest
- concentrate on maintaining a low stroke count per length
for the final 100 Swim
4 x 100 IM w/10 sec rest
6 x 50 Swim (25 easy - 25 fast) w/5 sec rest
COOL DOWN
300 easy swim
DAILY TOTAL: 0:45

WEEK-TO-DATE: 6:00
Weekend Note:
This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere
from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-
run (a "bike sandwich") on Sunday.
The idea is to offer your body a solid idea of what an extended duration of activity feels like. Ideally these
kinds of weekends will begin with a ride that will help you test your fueling strategies (you should stop as little
as possible), and finish with a run that puts you solidly in the aerobic zone for an extended period of time. In
future training cycles this weekend will get slightly higher in intensity and will even include an extra run on
Saturday (we'll even include a short swim once or twice to give you the total triathlon experience). This
extension of activity should also be building your confidence that you can complete a full Ironman distance
race, if that's what your future goals include.
You'll notice that we haven't included an indoor alternative for Saturday -- this is because we want you to ride
outdoors, if at all possible. If the weather is cold and rainy on Saturday, feel free to switch the two days and
try for Sunday; if Sunday's weather is equally unattractive, then go ahead and choose an indoor alternative
from a previous weekly schedule.
The bottom line is that we'd really like you to get outside this weekend, on both days, for an extended "Iron
Weekend" of great outdoor training. Have a great time with it!
Saturday, 6/14
BIKE 3:30
You should still be scheduling all of your longer weekend rides outdoors, weather permitting. In fact, if
the weather is poor on Saturday and the forecast calls for improved weather on Sunday, then we'd
recommend that you switch the two days to enable you to get some long "road time".
DAILY TOTAL: 3:30

WEEK-TO-DATE: 9:30
Sunday, 6/15
RUN 1:10
You might find it helpful to mentally break this run into 35:00 chunks. I always find that to be more
manageable than a full hour, for some reason, and it helps maintain the focus throughout this longer
duration.
Spend the first 20:00 getting into it, watching your HR slowly get above 60%
2 x 20:00 @75% w/5:00 @60-65% in between
BIKE 0:30
Immediately after the run...hold the intensity @70-75%
RUN 0:50
I'm going to ask you to really challenge yourself here -- time to up the tempo and close out your week
with a bang. Remember, you've got tomorrow off, so go out there and make this a strong effort.
You'll be starting with a fast tempo right out of the blocks:
2 x 15:00 above 80% w/10:00 @60% after each
DAILY TOTAL: 2:30

WEEK-TO-DATE: 12:00
Competitive Season
Week 6
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP
MAIN SET
4 x 400 @75-85% w/30 sec rest
- every 4th length Choice
COOL DOWN
200 @under 60%
BIKE 1:30
20:00 gearing pyramid as follows:
- 4:00 in easy gear @50%
- 6:00 in next harder gear @55-60%
- 6:00 in next gear @60-70%
- 4:00 up one more gear @75%
MAIN SET
3 x (6.2mi / 10km / 17:00) as follows:
- #1 @75%, followed by 3:00 recovery spin
- #2 @84-92%, followed by 10:00 recovery spin
- #3 @84-92% -- go straight into the cool down:
COOL DOWN
DAILY TOTAL: 2:15
Wednesday
Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to
keep your focus on making it through as easily as possible.
Remember, high training volume = low training intensity!
RUN 1:15
15:00 warm up jog, allowing your body to slowly get up to 60-65%
4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each
BIKE 1:45
WARM UP
DRILLS
3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each
- each repeat goes 3 x thru the following:
- 40 sec in moderate gear @95-100 rpm
- 20 sec in easy gear @110-115 rpm
- 30 sec in hard gear @85-90 rpm
repeat the following:
MAIN SET
2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning
- hold 90-95rpm cadence throughout
COOL DOWN
DAILY TOTAL: 3:00

WEEK-TO-DATE: 5:15
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
(Alternate set: 8 x 200 w/30)
- descend 1-4, 5-8
- the first one in each set of 4 should be @75%; the last one at race pace
COOL DOWN
600 Pull, long and relaxed
RUN 1:05
As usual, this session is designed to be done at a track. The durations are included in case you need
to run on the road instead.
This first intermediate set is designed to elevate your HR for the main set:
4 x In & Out (100 / 20 sec) -- 800 total
The main set is designed to get your HR elevated relatively quickly and then held in the suggested
zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not
fully recover.
3 sets of:
4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each
- take an additional (800 / 4:00) between sets
Jog easy @60% or below to the end
DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:20
Friday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of
(5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets
- set #1 is Swim; #2 is Pull
(ALTERNATE SET: 2 sets of 4 x 150)
COOL DOWN
200 easy swim
BIKE 1:00
This is an easy recovery workout designed to give you some relief before the long weekend. If you're
dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!
WARM UP
DRILLS
Continue spinning @65-70% intensity & 90-95rpm cadence
Bring your HR down under 50% by the end.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 9:05
Saturday
This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your
equipment, and your fueling strategies are going to be where you need them to get through your big day.
Approach this weekend as one big challenge, and have fun with it!
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day,
to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely
(believe me, I've been there!).
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout last, then reverse the intensities
(80-75-70-65%)
400 @65% - 300 @70% - 200 @75% - 100 @80%
BIKE 4:35
Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here.
I've always found it more realistic and manageable (though mentally challenging) to break this kind of
ride into multiple loops, with each one ending back at the house, to help simulate an aid station --
more like the "turnaround point"!
If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and
enjoy!
RUN 0:50
Remember, the duration is really what counts, and you're all teaching your bodies what they will need
to do to keep going and going...
Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated
after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your
run much more if you approach it slowly and gradually.
Break this into multiple loops if necessary, and keep going!
DAILY TOTAL: 5:55

WEEK-TO-DATE: 14:00
Sunday, 6/29
What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's
been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them.
Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and
help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
RUN 1:20
I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end
at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment
following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too
tough...
BIKE 1:00
This can be done on the road for the sake of more scenery, though the intensity (hold it under 70%
here as well) will be easier to control indoors.
If you're inside, break it up as follows:

3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
- #1 (8.4mi / 13km / 22:00)
- #2 (5.6mi / 9km / 17:00)
- #3 (2.8mi / 5km / 9:00)
RUN 0:40
Then it's back outside for your final "victory lap"!
DAILY TOTAL: 3:00

WEEK-TO-DATE: 17:00
Competitive Season
Week 7
We're continuing with higher intensity intervals on the key workout days during the week. This added speed
and tolerance for lactic acid buildup will come in handy when it comes time for your key Ironman race.
Keep up the good work!
Monday
Total day off -- you've earned it, so kick your feet up and enjoy it!
Tuesday
SWIM 0:45
WARM UP
600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)
MAIN SET
2 x 800 w/1:00 recovery between repeats
#1 @75-80%, Pull with perfect technique
#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800
COOL DOWN
200 Choice, below 60%
BIKE 1:20
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
MAIN SET
We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before
pulling the throttle back. The durations will get shorter as the intensity gets higher.
4 x 7:00 @ 85-95% with 3:00 easy spin between
Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within
each repeat.
COOL DOWN
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally
below 50% by the end.
DAILY TOTAL: 2:05
Wednesday
RUN 1:30
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 2:00
WARM UP
- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
DRILLS
These drills are designed to help smooth your pedal stroke for greater efficiency:
MAIN SET
3 x 20:00 @75% w/3:00 easy spinning @60-70%
- hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
COOL DOWN
Spin easy in your small chain ring @95+rpm,
DAILY TOTAL: 3:30

WEEK-TO-DATE: 5:35
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 IM - 200 Choice
MAIN SET
Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect
technique--shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at
your hip.
6 x 300 @ 75-84% w/:30 recovery -- descend 1-3, 4-6
COOL DOWN
- alternate 100IM / 100 Free
- keep your HR below 70% on IMs and 60% on Freestyles
RUN 1:15
Standard track workout format -- use the suggested times only if you can't get to a track.
We're working towards more pure speed mixed with endurance. We want you to be getting faster but
also becoming able to sustain faster speeds in races. Isn't that what it's all about anyway? This
workout is to be done on a trail or bike path. The road is OK too, but running at the track isn't
necessary, though it can be done there.
12 x (2:00 fast/1:00 easy jog)
Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so
that the last few are faster than 5k speed.
Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that
your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them
very slowly, but keep them even.
Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last
2-3:00 to complete your cool down
DAILY TOTAL: 2:15

WEEK-TO-DATE: 7:50
Friday
By adding IM work to a swim workout, you will get a lot more out of the time you are puttin in the pool
because you'll be working a broader range of muscles and you'll be using them in different ways. By
incorporating IM work without increasing your time in the pool, your swimming will improve.
SWIM 0:45
WARM UP
400 easy swim
MAIN SET
150 IM (no free) @80-85% w/:15 rest
100 FR @90% w/:15 rest
50 IM order @90+% w/1:15 rest; go right into next set
COOL DOWN
600 Pull @ 60-70%; perfect technique
RUN 0:30
Do this run at night if you can, so that there is as much time as possible between it and yesterday's track
session.
Keep your HR below 65% -- total recovery
DAILY TOTAL: 1:15
WEEK-TO-DATE: 9:05
Weekend Note:
You can choose to do the swim right before biking as a prep for the first transition at your Ironman race, or
you can do it afterwards to serve as a recovery as sorts. Whatever works out best for your schedule.
It's best to ride outdoors, even if the weather is suspect. That way, you will be used to varying conditions
which you will more than likely encounter on race day.
Saturday, 7/5
BIKE 5:15
These rides are the perfect time to experiment with different fueling options, whether they be different
products or different intervals between taking in your calories. Try to work out all the glitches and nail
down what works best for you so you go into your race with the utmost confidence.
SWIM 0:30
WARM UP
10 x 75 (50 Swim - 25 Kick) w/:10 recovery
MAIN SET
20 x 25 alt (25 fast with 25 moderate) w/:10 rest
COOL DOWN
300 easy recovery Swim
DAILY TOTAL: 5:45

WEEK-TO-DATE: 14:50
Sunday, 7/6
RUN 1:45
After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave
some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
BIKE 0:45
Immediately after the run @ 75%. Quick transitions at both ends of the ride.
RUN 1:00
Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to
80-85% for 15 minutes before warming down the final 15 minutes.
DAILY TOTAL: 3:30
WEEK-TO-DATE: 18:20
Competitive Season
Week 8
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP
300 Swim - 200 IM - 100 Kick
MAIN SET
10 x 150 @ 85% with :15 rest
work on keeping your pace and HR even, so try to avoid starting out too fast. Also, keep your stroke
count even during the entire set.
COOL DOWN
8 x 25 Choice, below 60%
BIKE 1:25
15:00 getting your HR up to 70% straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for
several minutes
MAIN SET
We're adding higher intensity speed work to the mix this cycle. A great Ironman performance come s
from the proper balance between endurance and speed work.
12:00 @ 84-92%/9:00 @ 88-92%/6:00 @ 90-95%/3:00 @ 92+% with 3:00 easy spinning after each
repeat.
Try to stay relaxed while giving each repeat your full effort. Don't strangle your bike or grind your teeth to
dust! The more relaxed you are the faster you will go.
COOL DOWN
After the last 3:00 easy, hold your HR at 70-75% for 10:00 before gradually slowing down to 60% with
10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:10
Wednesday
Keep the effort under control today -- you had a hard day yesterday and will have another hard session
tomorrow.
RUN 1:15
20:00 warm up jog, allowing your body to slowly get up to 60-65%
1 x 40:00 steady tempo run @70-75%
BIKE 1:40
WARM UP
DRILLS
MAIN SET
We're putting more emphasis on longer efforts at the higher end aerobic zone to better prepare you for
the long bike effort of an Ironman.
2 x 30:00 @75% w/5:00 easy spinning between repeats- hold 90-95rpm cadence throughout
COOL DOWN
Spin easy (small chain ring) @95rpm,
DAILY TOTAL: 2:55
WEEK-TO-DATE: 5:05
Thursday
SWIM 1:00
WARM UP
4 x 200 Choice, descend from 50-75% with :20 rest
MAIN SET
You'll be changing gears during this set, so concentrate on staying relaxed as the lactate builds up in
your muscles.
3 sets of: 300 @ 80%/200 @ 85%/100 @ 90%; :30 rest after each interval. No added rest between
sets.
COOL DOWN
10 x 50 nice and easy below 60%
your choice of strokes or drills.
RUN 1:10
Back on the track this week.
Today's workout should be fun. It's a fancy fartlek workout that's really good for building speed and
strength. Should be a hard but nice change of pace. No pun intended!
2 sets of the following, with (200m / 60 sec) easy after each one:
(All at 88-92%):
- 1000 (2-1/2 laps of a standard track)
- 600 (1-1/2 laps)
- 800 (2 laps)
- 200 (1/2 lap)
-- take an extra 800m in between the sets
The fast running adds up to 2600m and should be done in the 88-95% range, so do it as fast as you can
while making sure you don't burn out your engine prematurely. Each set should be the same or the
second should get slightly faster. If your times get slower, then you started the set too fast. Jog the easy
200s and the 800 at a consistent pace below 65% -- don't allow these to slow down as you get more
tired. Have fun!
DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:15
Friday
SWIM 0:45
WARM UP
6 x 100 alt Swim-Kick-Pull; second set of 3x100 faster than the first
MAIN SET
8-10 x 100 IM @ 75-90% with :15 rest ; increase your effort as the set progresses.
COOL DOWN
6 x 100 (25 Kick - 25 rt arm - 25 lft arm - 25 perfect technique) with :10 rest
BIKE 0:50
WARM UP
DRILLS
Continue spinning @65-70% intensity & 90-95rpm cadence
Bring your HR down under 50% by the end.
DAILY TOTAL: 1:35

WEEK-TO-DATE: 8:50
Weekend Note:
We've had a lot of questions about what intensities these weekend workouts need to be at since we don't
offer set parameters. The goal is to push yourself as hard as you can while staying aerobic -- below 84% for
sure and under 75% as much as possible. The most important aspect is simply putting in the time so that
your body feels the duration of an Ultra distance race is no big deal (though the effort you put in might be!).
Saturday
BIKE 4:00
Feel free to mix it up on a group ride if you have that option, just make sure you keep your ego in
check and keep your race day goals in perspective if the pace gets too fast for you to keep your HR
down.
If you're stuck without being able to ride outdoors, then pick an "indoor alternative" from a previous week.
RUN 0:50
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run --
at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to
complete the cool down process.
SWIM 0:30
to enable a more complete recovery.
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 5:20

WEEK-TO-DATE: 14:10
Sunday
RUN 2:00
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. At the 1:30
mark, bump up your effort to 80-84% for 20 minutes before cooling down the final 10:00.
BIKE 0:50
Immediately after the run, @60-65% and 95+rpm. Stay in your small chainring to keep as much stress of
the legs as possible.
Tomorrow's a recovery day --you earned it -- great job!
DAILY TOTAL: 2:50

WEEK-TO-DATE: 17:00
Competitive Season
Week 9
Monday
Enjoy your day off doing something you don't normally do with the extra time, something totally unrelated to
triathlon.
Tuesday
If you have a choice, do the workout of the sport in which you need the most help first. If you're a strong
swimmer, do the bike workout first, or visa versa. Keep this in mind every day of the week.
Work on your weaknesses when you are most fresh and they will more quickly become your strengths!
SWIM 0:45
WARM UP
MAIN SET
30 x 50 w/10 sec rest, as follows:
#1-10: gradually descend from 75% to 85% by #10
#11-18: 25 Kick - 25 sprint
#19-30: race pace -- each one @90+%
COOL DOWN
400 Pull @60-70%
BIKE 1:30
several minutes
MAIN SET
Today's set is a simple variation of last week's. Greg LeMond used the 3 x 5:00 set often to increase
his power output on the bike; I'm altering it for you to add spice to the routine.
One time through the following set. All the hard repeats are done @ 92+% with an equal amount
of recovery time @ 50-60%
5:00 fast/5:00 easy
4:00 fast/4:00 easy
3:00 fast/3:00 easy
2:00 fast/2:00 easy
1:00 fast/1:00 easy
You'll have to put more effort into each repeat to get your HR above 92%, so be aggressive while staying
relaxed.
COOL DOWN
After the 1:00 easy, hold your HR at 70-75% for 25:00 before gradually slowing down to 60% with 10:00
left, and finally below 50% by the end.
DAILY TOTAL: 2:15
Wednesday
RUN 1:25
Your legs may be a little heavy from yesterday, so allow yourself time to loosen up. Try to stay light on
your feet.
After warming up, do 11 cycles of the following:
4:00 @ 75%/1:00 relaxed @ 65%
Then cooldown below 65% for the remainder

BIKE 2:15
WARM UP
DRILLS
These drills may get tedious, but they are essential for improving your pedaling efficiency. A little work
goes a long way!
MAIN SET
All repeats done at 70-75%:
20:00
16:00
12:00
8:00
4:00
Spin easy for 4:00 @ 65% after each repeat.
Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on
your legs.
COOL DOWN
Slightly extended cooldown today. Spin easy in your small chain ring @95+rpm,
DAILY TOTAL: 3:40

WEEK-TO-DATE: 5:55
Thursday
SWIM 1:00
WARM UP
400 Swim - 300 Pull - 200 IM - 100 Kick
MAIN SET
350 @75%
300 @80%
250 @85+%
COOL DOWN
RUN 1:05
Today's is another ladder set. As the repeats get shorter, increase your effort so you're running at a
faster pace.
One time through the following set (@ 88-95%):
2000m
1600m
1200m
800m
400m
jog easy for 3:00 after each hard repeat
Avoid starting out too fast on the 2000 -- you want to feel a definite increase in your effort and pace
during the first three repeats. The 800 and 400 should be pretty challenging and harder to increase your
speed on.
2-3:00 to complete your cool down.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 8:00
Friday
More IM work today.
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 2 x 100 IM -- continuous
DRILLS
12 x (50 Side Kick - 25 Swim) w/10 sec rest after each
- remember to take three strokes when you switch from one side to the other
COOL DOWN
600 Swim
- keep your HR under 70%, lowering the intensity to 60% by the end
DAILY TOTAL: 0:45

WEEK-TO-DATE: 8:45
Weekend Note:
There's a lot of meat on this weekend, so go into it smart and mentally prepared for the tasks at hand.
Conquering long weekends like this one will do wonders for your confidence and your fitness going into your
Ironman race.
Saturday
BIKE 5:15
Try to keep your stops to a minimum and definitely keep the amount of time you spend at your stops to
a bare minimum. Try to simulate your race experience as much as possible. Finish the ride with some
energy to spare -- you'll need it tomorrow!
RUN 0:45
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run --
at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to
complete the cool down process.
SWIM 0:30
to enable a more complete recovery.
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 6:30

WEEK-TO-DATE: 15:15
Sunday
RUN 1:45
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. Hold your
effort and pace to the very end.
BIKE 1:00
RUN 0:45
Bolt out the door at 75% and establish a comfortable stride as soon as you can. At 10:00, pick up the
pace to 80-84% for 20 minutes. The cooldown below 65% for the final 15:00. Walk it in the final couple
minutes.
Be sure to stretch out very well afterwards and top off your tank with some good food and lots of liquids!
Great job this week!!
DAILY TOTAL: 3:45
WEEK-TO-DATE: 19:00
Competitive Season
Week 10
This will be a recovery week. There will still be some hard work to be done, but this shortened week will
really help your body absorb the work you've put in the past several weeks.
Monday
Have a great day off!
Tuesday
We're easing back on the intensity, back into the 84-92% range for rides. This will put the finishing touches
on your Ironman prep.
SWIM 0:45
WARM UP
800 Swim (every 4th 25 is IM Order);
so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.
MAIN SET
3 x 400 @ 70-80% with :30 rest
#1 Swim
#2 Pull
#3 Swim
COOL DOWN
8 x 50 w/:10 total recovery
BIKE 1:25
several minutes
MAIN SET
Build up your effort within each repeat. Start at the bottom of the HR range and work your way towards
the top for the last several minutes.
2 x 20:00 @ 84-92% with 15:00 easy spinning between the two repeats.
Work on keeping your upper body and breathing relaxed. If your abdomen is tight, then you won't expel
all your air, which will lead to trapped CO2 and the dreaded "Side Stitches."
COOL DOWN
After the second hard repeat, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall
under 60%.
DAILY TOTAL: 2:10
Wednesday
RUN 1:15
Then hold your HR at 70-75% for 45 minutes before cooling down the final 15:00. During the cooldown,
keep your HR below 65% and finish up below 55%.
BIKE 2:00
WARM UP
DRILLS
6 x 3:00 VG Set
MAIN SET
2 x 30:00 @ 70-75% with 10:00 @ 65% between repeats.
Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on
your legs.
COOL DOWN
DAILY TOTAL: 3:15
WEEK-TO-DATE: 5:25
Thursday
SWIM 1:00
WARM UP
6 x 125 done as (50 Swim - 50 Kick - 25 IM order) with :10 rest
MAIN SET
8 x 225 with :20-30 rest
descend 1-4, 5-8 from 70-80%.
COOL DOWN
3 x 100 total recovery below 60%
RUN 1:05
We're slowing the pace down a notch, but don't be mistaken, this speed work will definitely get you
strong and fast for your Ultra race.
400m @ 80-85%
800m @ 85-90%
800m @ 80-85%
400m @ 85-90%
800m easy jog
The only recovery is at the end of every set, so you are completing 2400m straight of fast running before
jogging for recovery.
2-3:00 to complete your cool down.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:30
Friday
More IM work today.
SWIM 0:45
WARM UP
MAIN SET
24 x 25 with :10 rest
in groups of 4, do
25 fast
25 easy
25 Kick moderate
25 fast IM order
COOL DOWN
600 Pull
- keep your HR @ 70% and work on perfect technique
DAILY TOTAL: 0:45

WEEK-TO-DATE: 8:15
Weekend Note:
Big reduction in hours this weekend. Last weekend was a monster, so your body will love you after this one!
Take the extra time away from training and have some good fun and R&R!!
Saturday
BIKE 3:30
Even though this ride is a lot shorter than last weekend, do not put in extra effort. Keeping your effort
aerobic is crucial to the recovery process.
No hard group rides. We want you feeling like a spring chicken come Monday!
RUN 0:45
Sandwiched between a 15:00 warmup and 15:00 cooldown (both below 70%), complete 10 x (:20
strides with 1:10 easy jog); stay light on your feet and keep your upper body relaxed.
SWIM 0:30
WARM UP
400 Swim
MAIN SET
10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;
Build up the 25 swims to a little faster than race pace.
COOL DOWN
6 x 50 total recovery; your choice
DAILY TOTAL: 4:45

WEEK-TO-DATE: 13:00
Sunday
RUN 1:30
After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into
the 75-84% range for 15 minutes before cooling down completely. Walk it in the final couple minutes.
BIKE 1:00
Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Completing this ride adds the
finishing touches to the recovery week. Your legs should be fresh and ready to go next week.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 15:30
Competitive Season
Week 11
This will be another short week -- same durations as last week, but the weekends are longer. Next week will
be equally short as well. This is to give your body a break from the miles you put in earlier in the summer.
Don't deviate from the program.
Monday
Tuesday
The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of
them.
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 Choice
MAIN SET
6 x 200 @ 70-90+% with :20-:30 rest
#1 & 4 Swim
#2 & 5 Pull (optional)
#3 & 6 Swim
Within each 200, increase your effort every 50 from 70+% to 90+%. The last 50 of each 200 should be at
or just faster than race pace.
COOL DOWN
400 Pull @ 70%; perfect technique
BIKE 1:15
several minutes
MAIN SET
Hit each repeat hard from the beginning, but be sure to finish each repeat strong too. Try to keep your
effort and speed consistent throughout the set.
Do 3 sets of the following:
12:00 @ 84-92%
4:00 easy spin at 60-65%
Work on keeping your upper body and breathing relaxed. Avoid strangling your aero bars.
COOL DOWN
After the third hard repeat, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall
under 60%.
DAILY TOTAL: 2:00
Wednesday
RUN 1:15
Then do 3 sets of:
10:00 @ 75%
5:00 @ 65-70%
There should be a definite change in your pace from the longer repeats to the short and back into the
long ones. Keep your upper body and breathing relaxed. And keep your stride rate at 90-95.
Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.
BIKE 1:30
WARM UP
MAIN SET
3 x 18:00 @ 75% with 4:00 @ 65-70% between repeats.
Hold 90-95rpm throughout the set. Choose gears that allow you to pedal fairly easily instead of having to
exert too much effort to keep your cadence up.
This is the major difference in pedaling between shorter races and Ultra races. In shorter ones, the idea
is to constantly maximize your effort. In Ultra races, the idea is to get as much speed as you can with as
little effort exerted as possible.
COOL DOWN
DAILY TOTAL: 2:45

WEEK-TO-DATE: 4:45
Thursday
SWIM 1:00
WARM UP
9 x 100, alternate 100 Swim - 100 Kick - 100 Pull; increase your effort in each set of 3 x 100
MAIN SET
10 x 50 w/:05 rest
200 (or 150) easy on 4:00
Get your time for every 50 and add them up for a timed 500. Try to make your times faster on set #2 and
#3. Start set #1 at your race pace.
Try to hold your 50s even. If your times drop off, it's because you started out too fast.
COOL DOWN
RUN 1:05
We're going to keep the repeats short with minimal rest, so you can build some final strength and
speed.
400m (1:45) @ 80-85% (final four up to 92%)
100m (:30) @ 65% easy jog
The key is to keep your effort and times for the 400s (if done at the track) as consistent as possible. The
effort should feel similar to that of a fresh marathon pace (not at the end of an Ironman).
Pick up your pace the last four repeats, making each one faster so the last one is nearly all out but still
very much controlled. You should finish feeling like you could have done 1-2 more repeats as fast as you
complete #16.
Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the
calves, glutes and hamstrings.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:50
Friday
Last day devoted mostly to IM work.
SWIM 0:45
WARM UP
MAIN SET
6 x 100 IM w/:15 rest
on #1, 3, 5 sprint the 25 fly and breast;
on #2, 4, 6 sprint the 25 back and free;
the other 25s are easy.
COOL DOWN
400 Pull @ 70%; work on perfect technique and keep your stroke count even the whole way
DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:35
Weekend Note:
The long ride and run have gone back up in time this weekend. We need to keep your body in touch with the
long efforts you'll be putting it through on race day, but without having you be out there all day long. This
weekend's workouts are a perfect compromise.
Next week the run will get shorter and the ride will stay virtually the same.
Saturday
BIKE 4:25
Keep your effort aerobic. No hard group rides.
Bike aid stations are usually set 5 miles apart, so work on taking in fluids consistently atleast every 15
minutes. Set your watch to beep every 15 minutes if you can to remind yourself to take in fuel. The
less you have to think about during the race the better!
RUN 0:30
Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run
your marathon at. Your HR should not exceed 85%.
Run the whole 30:00 at this pace. Then finish up by walking for atleast 10 minutes and stretching out
afterwards.
SWIM 0:30
Today's swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set
WARM UP
10 x 50 Swim w/:10 rest; increase your effort every two 50s up to 80% on the last two.
DRILLS
10 X 100 (25 Left arm - 25 Swim - 25 Rt arm - 25 Swim) with :10 rest;
COOL DOWN
300 total recovery; your choice
DAILY TOTAL: 5:25

WEEK-TO-DATE: 13:00
Sunday
RUN 1:45
the 75-84% range for 20 minutes before cooling down completely.
By speeding up the last several miles at the end of a long run, you're teaching your body to push
harder when it's already tired. If the 20:00 at 75-84% are comfortable, then you're making great
progress towards a great marathon.
Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
BIKE 0:45
Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Try to do this right after
running to flush out the legs.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 15:30
Competitive Season
Week 12
Lead-in week to the taper...great job!
Monday
Tuesday
The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of
them.
SWIM 0:45
WARM UP
4 x 200 Choice w/:20 rest
descend 1-4 from 50-75%
MAIN SET
2 sets of:
300 @ 80%
200 @ 85-90%
100 @ 90+%
Take :30 rest during the entire set. You should never be going all out during this set -- work on controlled
& relaxed speed.
COOL DOWN
8 x 50 w/:10 rest; total recovery
BIKE 1:00
several minutes
MAIN SET
Hit each repeat hard from the beginning, but be sure to finish each repeat strong too.
Do 6 sets of the following:
4:00 @ 84-92+%
1:15 easy spin at 60-65%
Increase your effort within each repeat, so that the final 1:00 is pushed pretty hard, but not all out. Again,
work on controlled & relaxed speed.
COOL DOWN
During the final 10+ minutes, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall
under 60% and closer to 50% by the end.
DAILY TOTAL: 1:45
Wednesday
RUN 1:15
Then do 2 sets of:
18:00 @ 75%
4:00 @ 65-70%
Concentrate on relaxed form -- upright posture, loose arm swings and relaxed fists, and deep easy
breathing.
Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.
BIKE 1:40
WARM UP
MAIN SET
Do 2 sets of:
30:00 @ 75%
6:00 @ 65-70%
Your legs may be a little heavy after yesterday, especially if you do the run first today. That's OK because
you aren't building up any lactate during aerobic activity.
Be sure to get your HR above 70% during the long repeats, keep your cadence at 90-95 rpm and stay
aero the whole time if you can.
COOL DOWN
DAILY TOTAL: 2:55

WEEK-TO-DATE: 4:40
Thursday
SWIM 1:00
WARM UP
800 (every 4th 25 build up Kick)
MAIN SET
4 x 125 w/:15 rest
200 (or 150) easy on 4:00
This is another set of broken 500s. Get your time for each 125 within a set and add it up for a timed 500.
These should be a lot faster than if you swam 500 continuous, but your HR should stay below 92%. Fast
but controlled is the name of the game.
Increase your effort from 80-90+% within each set of 125s -- the first one is at 80% and each one gets
faster so that #4 is at 90+%.
COOL DOWN
400 recovery below 60%
RUN 1:05
These speed sessions are crucial for putting the final touches on your Ironman preparation.
1600m (7:00) @ 80-85% (final lap up to 92%)
400m (2:00) @ 65% easy jog
The first 1200 of each repeat is essentially at your "fresh" marathon pace. The final 400, definitely pick up
the pace so it is closer (but not quite at) 10k pace. Again, no all out efforts.
After your 4th 1600, go right into your cooldown.
Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the
calves, glutes and hamstrings.
DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:45
Friday
Your body should recover nicely for the weekend with only a swim workout for the day.
SWIM 0:45
WARM UP
MAIN SET
2 x 600 w/:30 rest
#1@ 70-75%
#2 @ 75-80%
COOL DOWN
4 x 75 Choice @ 50-60%
DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:30
Weekend Note:
The long ride is the same as last weekend, but Sunday's run duration is on it's way down. Nothing bangs up
the legs like a long run, so we're keeping your Ultra endurace going with a near race-duration ride on
Saturday.
After this weekend, it's all downhill!!
Saturday
BIKE 4:30
Keep your effort aerobic. No hard group rides.
Concentrate on taking fuel in consistently from beginning to end, and set yourself up well for a solid
run effort afterwards.
RUN 0:45
Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run
your marathon at. Your HR should not exceed 85%.
Run the first 30:00 at this pace. Then finish up by cooling down the final 15 minutes and stretching out
afterwards.
SWIM 0:30
Today's swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set
WARM UP
500 easy Swim
DRILLS
10 X 100 (25 Left arm - 25 Rt arm - 50 Swim) with :10 rest;
COOL DOWN
6 x 50 recovery non-free
DAILY TOTAL: 5:45

WEEK-TO-DATE: 13:15
Sunday
RUN 1:30
the 75-84% range for 20 minutes before cooling down completely.
Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
BIKE 0:45
Slightly longer ride this weekend. Keep it all recovery effort -- below 65% -- and spin at 95+rpm in your
small chain ring.
DAILY TOTAL: 2:15
WEEK-TO-DATE: 15:30
Taper Period
Week 1 of 2
Drastic reduction in hours this week. This is the first week of a two-week taper. There is still some work to be
done, but also make sure you take advantage of the reduced hours to get more rest.
Monday
Day off.
Tuesday
SWIM 0:45
WARM UP
800 Swim (every 4th 25 is IM Order);
so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.
MAIN SET
3 x 400 @ 60-70% with :30 rest
#1 Swim
#2 Pull
#3 Swim
COOL DOWN
8 x 50 w/:10 total recovery
BIKE 1:15
several minutes
MAIN SET
Some hard work still needs to be done to keep you sharp for racing.
Complete three sets of the following:
11:00 @ 80-88%
5:00 easy spin @ 65%
Get your HR into the zone as quickly as you can, but be sure to hold an even effort or increase your
effort within each repeat. You want to push hard, but also make sure you finish the set with a lot of
energy left over.
The purpose of the set is to keep your legs sharp without breaking you down too much.
COOL DOWN
Gradually slow down to 60% with 10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:00
Wednesday
RUN 0:50
After warming up, hold your HR at 70-75% for the middle 30 minutes.
Cooldown the final 10:00 by bringing your HR below 60%.
BIKE 1:00
WARM UP
- get your HR up to 65+% by the end.
MAIN SET
Hold the middle 40:00 @ 70-75%. Stay in the aero position the entire time if possible and be sure to keep
your HR in the proper zone.
Keep your cadence above 80rpm on any uphills and spin out the downhills at 100rpm. Always keep
pedaling.
COOL DOWN
Spin easy in your small chain ring @95+rpm the final 10 minutes below 60% allowing your HR to return
to 50% for the final few minutes.
DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:50
Thursday
SWIM 0:45
WARM UP
DRILLS
20 x 25 with :10 rest
in groups of 4, do
25 moderate
25 easy
25 Kick moderate
25 IM order
COOL DOWN
600 Swim
- keep your HR @ 70% and work on perfect technique
RUN 1:00
Last speed session of the taper. Make the most of it.
WARM UP
MAIN SET
Complete 6 sets of the following:
800m @ 80-92%
400m recovery jog @ 65%
For each 800m repeat, hold a consistent pace for the first 600 (80-88%). Then quickly pick up your
speed during the final 200 so that you are running at an effort equal to your 5k pace -- fast but still
relaxed and controlled.
COOL DOWN
Jog easy @ 60% or below to the end, and walk it in the final couple minutes.
DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:35
Friday
SWIM 0:30
WARM UP
400 Swim
MAIN SET
10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;
Build up the 25 swims to a little faster than race pace.
COOL DOWN
6 x 50 total recovery; your choice
DAILY TOTAL: 0:30

WEEK-TO-DATE: 6:05
Weekend Note:
This weekend will still be a larger load than during ther rest of the week, to keep in line with what you've
done so far this year and because race day will be a long day.
If by this time you are already at your race destination, then get out on the course and bike/run over a key
section of the course -- a particularly challenging section or a part with a lot of turns that needs to be mapped
out before race day.
Saturday
BIKE 2:30
Aerobic effort the entire ride -- below 80%.
No matter how good you are starting to feel during the taper, keep in mind that race day is where you want to
"strut your stuff." Keep your HR and your excitement under control during this ride.
Be smart and ride early before it gets hotter than blazes outside.
RUN 0:35
Sandwiched between a 10:00 warmup and 5:00 cooldown, hold your HR at 70-75% for 20 minutes.
Complete this run later in the day, after your legs have recovered from the ride. Finishing up an hour or
so before a meal is a great idea, as the meal will serve to refuel your body.
Finish the day by drinking lots and lots of water and stretching out your whole body.
DAILY TOTAL: 3:05
WEEK-TO-DATE: 9:10
Sunday
RUN 1:00
After 10:00 of warming up, do 2 sets of the following:
15:00 @ 75%
5:00 @ 65%
**on the final 5 minutes of the second 15:00 repeat, increase your HR up to 75-84%.
BIKE 0:45
Right after running if possible. Total recovery in your small chainring with 100+rpm.
Again, get this workout done early so the heat isn't zapping your energy unnecessarily.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 10:55
Taper Period
Week 2 of 2
Swim 1:20 - Bike 1:20 - Run 1:20 -- Total: 4:00 (+ race)
This week takes you right into your big race! There's still a little hard work to do to keep your body sharp and
ready for the big effort, but you'll also be resting more.
Try not to overanalyze how you're feeling. Equally great perfomances have been done when feeling great or
terrible in the days leading up to an event. Just keep telling yourself that you've prepared well and that you're
ready to go for it!
Try to minimize your exposure to all the hype. When you're at the expo and at check-in for your bike and
equipment, take care of business, socialize for a couple minutes and then high-tail it outta there.
Save your energy for Race Day. All the work is done; it's time to rest and concentrate on the task ahead.
While this is designed for a Sunday race, you can easily adjust things (by eliminating Saturday) if your race day
is Saturday instead of Sunday.
Monday
One short workout today to keep the legs sharp. Check over all your equipment so that everything is in
working order. Eliminate any possibilities of race-day surprises that will ruin your race.
RUN 0:30
WARM UP
MAIN SET
Complete 2 sets of the following:
2:00 @ 80-85%
1:00 recovery jog @ 65%
:30 gradually increase speed to 90%
1:30 recovery jog @ 65%
During each repeat, you should just start to feel exertion as it comes to an end. You should never feel strained
or maxed out. Your speed should feel relaxed and easy, and you should be light on your feet.
COOL DOWN
Jog easy @ 60% or below to the end, and walk it in the final couple minutes.
DAILY TOTAL: 0:30
Tuesday
SWIM 0:45
WARM UP
400 Swim (every 4th 25 Build up Kick)
200 Kick
200 IM
MAIN SET
8 x 150 with :30 rest after each
Increase your speed within each repeat each 50. The first 50 is at 75%, the middle 50 is at around 80%
and the final 50 is at 80+%. Fast, aerobic but controlled.
COOL DOWN
400 Swim (alternate 50 free with 50 Choice) total recovery
BIKE 0:50
15:00 getting your HR up to 70%
MAIN SET
No messing around today. Get on the bike, do the hard work, warmdown and get off.
Complete two sets of the following:
8:00 @ 75-84%
4:00 easy spin @ 65%
Stay in your aero tuck as much as possible. No hills today. Build up each repeat so that the last half is
above 80%. Finish the set knowing you had a lot of energy left -- no lactate build-up in the muscles and
don't even approach an anaerobic effort.
COOL DOWN
Gradually slow down to 60% with 10:00 left, and finally below 50% by the end. Spin at 95+rpm in your
small chain ring.
DAILY TOTAL: 1:35
WEEK-TO-DATE: 2:05
Wednesday
RUN 0:50
After warming up, hold your HR at 75% for the next 15 minutes. Then jog easy @ 65% for 5 minutes.
After jogging easy, go right into 4-5 x (:20 strides with 1:10 easy jogging)
Cooldown to 50 minutes by bringing your HR below 60%.
BIKE 0:30
WARM UP
MAIN SET
Get your HR up to 70-75% for the middle 10 minutes.
COOL DOWN
Spin easy in your small chain ring @95+rpm the final 10:00 below 60% allowing your HR to return to
50% for the final few minutes.
DAILY TOTAL: 1:20

WEEK-TO-DATE: 3:25
Thursday
Just a couple of "fast" repeats to keep you sharp, but nothing that will cause lactate to build up or tear you
down.
SWIM 0:35
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim;
2nd 200 Swim faster than the first
MAIN SET
1 set of the following:
8 x 50 @ 80% followed by 2 x 50 easy recovery;
take :10 rest between 50s
You should be swimming fast but in control. At the end of the fast 50s, you should be a little tired, but not
fatigued. The goal is to do these at your race pace, not faster, and to hold consistent times.
COOL DOWN
DAILY TOTAL: 0:35

WEEK-TO-DATE: 4:00
Friday
Day off. Make sure you hydrate well today.
If you need to do something today, then go out for a brisk walk.
DAILY TOTAL: 0:00
WEEK-TO-DATE: 4:00
Weekend Note:
You've put in the work and tapered well, so now just enjoy the experience.
Give yourself enough time to get to the transition area, signed in and ready to race without having to rush
through the process. The more relaxed the morning can be, the better you will race.
Everything should be a smooth, relaxed process on Race Day.
Saturday
Swim in the morning for 20-30 minutes, beginning at the same time that the race will begin. Relax afterward
and mentally walk through tomorrow's race. You're in great shape, so have fun with it!
Sunday
RACE DAY!
You already have your pre-race ritual down, so don't change anything. It's different for everyone, so the only
advice we can give you is to:
1) make sure you arrive at the transition area in plenty of time so you aren't rushed; and
2) make sure you warm up properly.
This is what it's all about. Have a lot of fun out there today, but also kick some butt!! Please let us know how
you do!!
POST RACE
Congratulations! You did it!! Soak it all in, the adulations is as much for you as anyone else there!

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WEEK #1 - 1st Week of Orientation Cycle

Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05

DAILY TOTAL: 0:30

DAILY TOTAL: 1:25

DAILY TOTAL: 1:25

DAILY TOTAL: 1:30

DAILY TOTAL: 0:30

DAILY TOTAL: 1:20

DAILY TOTAL: 1:25

DAILY TOTAL: 0:30

DAILY TOTAL: 1:25

DAILY TOTAL: 1:25

DAILY TOTAL: 1:30

DAILY TOTAL: 0:30

DAILY TOTAL: 1:20

DAILY TOTAL: 1:25

DAILY TOTAL: 0:45

DAILY TOTAL: 1:25

DAILY TOTAL: 1:30

DAILY TOTAL: 1:35

DAILY TOTAL: 1:30

DAILY TOTAL: 1:25

DAILY TOTAL: 0:45

DAILY TOTAL: 1:35

DAILY TOTAL: 0:55

DAILY TOTAL: 1:20

DAILY TOTAL: 1:00

DAILY TOTAL: 2:10

DAILY TOTAL: 1:35

DAILY TOTAL: 0:45

DAILY TOTAL: 1:50

DAILY TOTAL: 1:05

DAILY TOTAL: 1:25

DAILY TOTAL: 1:00

DAILY TOTAL: 2:00

DAILY TOTAL: 0:45

DAILY TOTAL: 1:15

DAILY TOTAL: 1:40

DAILY TOTAL: 1:35

DAILY TOTAL: 1:45

DAILY TOTAL: 1:55

DAILY TOTAL: 0:45

DAILY TOTAL: 1:40

DAILY TOTAL: 1:40

DAILY TOTAL: 1:50

DAILY TOTAL: 1:45

DAILY TOTAL: 1:50

DAILY TOTAL: 0:45

DAILY TOTAL: 1:45

DAILY TOTAL: 2:00

DAILY TOTAL: 1:30

DAILY TOTAL: 2:20

DAILY TOTAL: 1:55

DAILY TOTAL: 1:20

DAILY TOTAL: 1:50

DAILY TOTAL: 1:35

DAILY TOTAL: 1:55

DAILY TOTAL: 2:55

"Rest with as much intensity as you train!"

DAILY TOTAL: 0:45

DAILY TOTAL: 1:50

DAILY TOTAL: 1:50