The Ultimate PR-Making 70.

3 Triathlon Training Plan

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

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

Week 1
The first 8 weeks of this training plan constitute the base phase of training. This phase is focused on building aerobic capacity with lots of moderate aerobic-intensity training throughout
the week and on boosting endurance with long workouts on the weekends.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Foundation Bike: 1:30 Foundation Run: 00:45 Brick Workout: 1:20 Foundation Bike: 1:00 Long Bike: 2:45 Long Run: 1:10
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 1:10 @ Z2 MS: Run 0:25 @ Z2 MS: Run 0:20 @ Z2 MS: 0:40 @ Z2 MS: 2:25 @ Z2 MS: Run 0:50 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2

Swim Base: 2100 Swim Base: 2200 Swim Fartlek + Sprint: 2300 Foundation Run: 0:30 Swim Base: 2200
WU: 400 @ Z1 WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z2 WU: 400 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: Run 0:10 @ Z2 MS: 1,500 @ Z2
MS: 7 x 100 @ Z2, RI=0:05 MS: 12 x 100 @ Z2, RI=0:05 MS: 6 x 150 (100Z2 / 50Z4) CD: Run 0:10 @ Z2 CD: 300 @ Z1
6 x 50 kick, RI=0:15 CD: 300 @ Z1 RI=0:15 Strides: 4 x 20 sec sprint with
CD: 400 @ Z1 6 x 50 kick, RI=0:15 40 sec recovery
CD: 400 @ Z1

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim Base: 2200 Foundation Run: 0:50 Foundation Bike: 1:30 Foundation Bike: 1:15 Brick Workout: 1:45 Long Run: 1:10
REST WU: 400 @ Z1 WU: Run 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: Run 0:10 @ Z2
DAY 6 x 50 drills, RI=0:10 MS: Run 0:30 @ Z2 MS: 1:10 @ Z2 MS: 0:55 @ Z2 MS: Run 0:30 @ Z2 MS: Run 0:50 @ Z2
MS: 8 x 100 @ Z2, RI=0:05 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
6 x 50 kick, RI=0:15
CD: 400 @ Z1 Swim Base: 2400 Foundation Run: 0:40 Swim Fartlek + Sprint: 2400 Swim Base: 2300
WU: 400 @ Z1 WU: Run 0:10 @ Z2 WU: 400 @ Z1 WU: 300 @ Z1
6 x 50 drills, RI=0:10 MS: Run 0:20 @ Z2 6 x 50 drills, RI=0:10 MS: 1,800 @ Z2
MS: 7 x 200 @ Z2, RI=0:10 CD: Run 0:10 @ Z2 MS: 5 x 200 (50 Z4/50 Z2), CD: 200 @ Z1
CD: 300 @ Z1 Strides: 4 x 20 sec sprint with RI=0:20
40 sec recovery 6 x 50 kick, RI=0:15
CD: 400 @ Z1
 Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Foundation Bike: 1:45 Foundation Run: 0:55 Brick Workout: 1:30 Foundation Bike: 1:15 Long Bike: 3:00 Long Run: 1:20
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 1:25 @ Z2 MS: Run 0:35 @ Z2 MS: Run 0:30 @ Z2 MS: 0:55 @ Z2 MS: 2:40 @ Z2 MS: Run 1:00 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2

Swim Base: 2300 Swim Base: 2600 Swim Fartlek + Sprint: 2400 Foundation Run: 0:35 Swim Base: 2400
WU: 400 @ Z1 WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z2 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: Run 0:15 @ Z2 MS: 1,800 @ Z2
MS: 9 x 100 @ Z2, RI=0:05 MS: 4 x 400 @ Z2, RI=0:15 MS: 5 x 200 (50 Z1/50 Z4), CD: Run 0:10 @ Z2 CD: 300 @ Z1
6 x 50 kick, RI=0:15 CD: 300 @ Z1 RI=0:20 Strides: 6 x 20 sec sprint with
CD: 400 @ Z1 6 x 50 kick, RI=0:15 40 sec recovery
CD: 400 @ Z1

Week 4
This week is a recovery week. Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Foundation Bike: 1:15 Foundation Run: 0:35 Foundation Bike: 1:15 Foundation Bike: 1 Hour Brick Workout: 1:35 Long Run: 1:05
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: Run 0:10 @ Z2
DAT MS: 0:55 @ Z2 MS: Run 0:15 @ Z2 MS: 0:55 @ Z2 MS: 0:40 @ Z2 MS: Run 0:20 @ Z2 MS: Run 0:45 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2

Swim Base: 1800 Swim Base: 2200 Foundation Run: 0:40 Swim Fartlek + Sprint: 1900 Swim Base: 2000
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z2 WU: 400 @ Z1 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: Run 0:20 @ Z2 6 x 50 drills, RI=0:10 MS: 1,500 @ Z2
MS: 7 x 100 @ Z2, RI=0:05 MS: 12 x 100 @ Z2, RI=0:05 CD: Run 0:10 @ Z2 MS: 6 x 150 (100 Z4 / 50 Z1), CD: 200 @ Z1
CD: 400 @ Z1 CD: 300 @ Z1 Strides: 4 x 20 sec sprint with RI=0:15
40 sec recovery CD: 300 @ Z1

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Steady State Bike: 1:30 Foundation Run: 0:55 Brick Workout: 1:30 Bike Power Intervals: 1:25 Long Bike: 3:15 Long Run: 1:30
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAT MS: 1:00 @ Z3 MS: Run 0:35 @ Z2 MS: Run 0:30 @ Z2 MS: 9 x 20 sec sprints with MS: 2:55 @ Z2 MS: Run 1:10 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:25
Swim Base: 2400 Swim Base: 2600 CD: 0:10 @ Z2 Fartlek Run: 0:45 Swim Base: 2500
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:05 @ Z2 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 2600 MS: 6 x 30 sec @ Z5 with MS: 2,000 @ Z2
MS: 8 x 100 @ Z2, RI=0:05 MS: 4 x 400 @ Z2, RI=0:15 WU: 400 @ Z1 enough recovery to reach total CD: 200 @ Z1
4 x 50 speed, RI=0:20 CD: 300 @ Z1 6 x 50 drills, RI=0:10 workout time of 0:45
6 x 50 kick, RI=0:15 MS: 6 x 200 (50 Z1/50 Z4), CD: Run 0:05 @ Z2
CD: 400 @ Z1 RI=0:20
6 x 50 kick, RI=0:15
CD: 400 @ Z1
 Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Steady State Bike: 1:45 Foundation Run: 1:00 Foundation Bike: 1:45 Bike Power Intervals: 1:30 Brick Workout: 2:00 Long Run: 1:30
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:30 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 1:25 @ Z3 MS: Run 0:40 @ Z2 MS: 1:25 @ Z2 MS: 10 x 20 sec sprints with MS: Run 0:30 @ Z2 MS: Run 1:10 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 enough recovery to reach total CD: Run 0:10 @ Z2
workout time of 1:30
Swim Base: 2500 Swim Base: 2700 Fartlek Run: 0:45 CD: 0:10 @ Z2 Swim Base: 2300
WU: 400 @ Z1 WU: 300 @ Z1 WU: Run 0:05 @ Z2 This is a swim time trial
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: 8 x 30 sec @ Z5 with Swim Fartlek + Sprint: 2800 workout. Swim the maximum-
MS: 9 x 100 @ Z2, RI=0:05 MS: 7 x 200 @ Z2, RI=0:10 enough recovery to reach total WU: 400 @ Z1 intensity segment as though it
4 x 50 speed, RI=0:20 4 x 100 @ Z2, RI=0:05 workout time of 0:45 6 x 50 drills, RI=0:10 were a race.
6 x 50 kick, RI=0:15 CD: 300 @ Z1 CD: Run 0:05 @ Z2 MS: 5 x 200 (50 Z4/50 Z1), WU: 300 @ Z1
CD: 400 @ Z1 RI=0:20 MS: 1,700 @ maximum
4 x 100 (50 Z4/50 Z1), RI=0:10 intensity
6 x 50 kick, RI=0:15 CD: 300 @ Z1
CD: 400 @ Z1

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Steady State Bike: 1:45 Foundation Run: 1:00 Brick Workout: 1:35 Bike Power Intervals: 1:35 Long Bike: 3:30 Long Run: 1:40
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 1:25 @ Z3 MS: Run 0:40 @ Z2 MS: Run 0:20 @ Z2 MS: 11 x 20 sec sprints with MS: 3:10 @ Z2 MS: Run 1:20 @ Z2
CD: 0:10 @ Z2 CD: Run 0:10 @ Z2 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:35
Swim Base: 2600 Swim Base: 2900 CD: 0:10 @ Z2 Fartlek Run: 0:45 Swim Base: 2600
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:05 @ Z2 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 2800 MS: 8 x 30 sec @ Z5 with MS: 2,000 @ Z2
MS: 9 x 100 @ Z2, RI=0:05 MS: 6 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 enough recovery to reach total CD: 300 @ Z1
6 x 50 @ speed, RI=0:20 7 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 workout time of 0:45
6 x 50 kick, RI=0:15 CD: 300 @ Z1 MS: 5 x 200 (50 Z1/50 Z4), CD: Run 0:05 @ Z2
CD: 400 @ Z1 RI=0:20
4 x 100 (50 Z1/50 Z4), RI=0:10
6 x 50 kick, RI=0:15
CD: 400 @ Z1

Week 8
This is a recovery week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Foundation Bike: 1:15 Foundation Run: 0:35 Foundation Bike: 1:45 Bike Power Intervals: 1:20 Brick Workout: 1:45 Long Run: 1:20
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:55 @ Z2 MS: Run 0:15 @ Z2 MS: 1:25 @ Z2 MS: 8 x 20 sec sprints with MS: Run 0:30 @ Z2 MS: Run 1:00 @ Z2
CD: 0:10 @Z2 CD: Run 0:10 @ Z2 CD: 0:10 @ Z2 enough recovery to reach total CD: Run 0:10 @ Z2
workout time of 1:20
Swim Base: 2100 Swim Base: 2400 Fartlek Run: 0:40 CD: 0:10 @ Z2 Swim Base: 2200
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:05 @ Z2 WU: 400 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: 8 x 30 sec @ Z5 with Swim Fartlek + Sprint: 2100 MS: 1,500 @ Z2
MS: 8 x 100 @ Z2, RI=0:05 MS: 7 x 200 @ Z2, RI=0:10 enough recovery to reach total WU: 400 @ Z1 CD: 300 @ Z1
4 x 50 speed, RI=0:20 CD: 300 @ Z1 workout time of 0:40 6 x 50 drills, RI=0:10
CD: 400 @ Z1 CD: Run 0:05 @ Z2 MS: 5 x 200 (50 Z1/50 Z4),
RI=0:20
CD: 400 @ Z1
 Week 9
The build phase of training begins today. This challenging 6-week phase combines a lot of training at Z4 and above with continued increases in the duration of your endurance-boosting weekend workout.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:25 Tempo Run: 0:50 Brick Workout: 1:45 Bike Short Hill Climbs: 1:40 Long Bike: 3:45 Long Run: 1:50
REST WU: 0:28 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:30 @ Z4 MS: Run 0:30 @ Z4 MS: Run 0:30 @ Z2 MS: 6 x 1:30 @ Z5 with MS: 3:25 @ Z2 MS: Run 1:30 @ Z2
CD: 0:27 @ Z2 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:40
Swim Base: 2800 Swim Base: 3000 CD: 0:10 @ Z2 Run Speed Intervals: 0:57 Swim Base: 2700
WU: 400 @ Z1 WU: 400 @ Z1 WU: 0:13 @ Z1 WU: 400 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 2900 MS: 8 x 1:00 @ Z5 / 3:00 @ MS: 2,000 @ Z2
MS: 7 x 100 @ Z2, RI=0:05 MS: 6 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 Z1 CD: 300 @ Z1
5 x 100 @ Z5, RI=0:45 8 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 CD: 0:12 @ Z1
4 x 50 speed, RI=0:20 CD: 300 @ Z1 MS: 6 x 200 @ Z4, RI=0:45
6 x 50 kick, RI=0:15 6 x 50 speed, RI=0:20
CD: 400 @ Z1 6 x 50 kick, RI=0:15
CD: 400 @ Z1

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:30 Tempo Run: 0:50 Long Bike: 2:15 Bike Speed Intervals: 1:40 Brick Workout: 2:30 Long Run: 1:30
REST WU: 0:24 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:45 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:16 @ Z4 with 0:10 MS: Run 0:30 @ Z4 MS: 1:55 @ Z2 MS: 6 x 1:30 @ Z5 with MS: Run 0:45 @ Z2 MS: Run 1:10 @ Z2
@ Z1 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 enough recovery to reach total CD: Run 0:10 @ Z2
CD: 0:24 @ Z2 workout time of 1:40
Swim Base: 3000 Speed Intervals: 1:01 CD: 0:10 @ Z2 Swim Base: 2800
Swim Base: 2900 WU: 400 @ Z1 WU: 0:13 @ Z1 WU: 200 @ Z1
WU: 400 @ Z1 6 x 50 drills, RI=0:10 MS: 9 x 1:00 @ Z5 / 3:00 @ Swim Fartlek + Sprint: 2900 MS: 2,400 @ Z2
6 x 50 drills, RI=0:10 MS: 6 x 200 @ Z2, RI=0:10 Z1 WU: 400 @ Z1 CD: 200 @ Z1
MS: 7 x 100 @ Z2, RI=0:05 8 x 100 @ Z2, RI=0:05 CD: 0:12 @ Z1 6 x 50 drills, RI=0:10
6 x 100 @ Z5, RI=0:45 CD: 300 @ Z1 MS: 6 x 200 @ Z4, RI=0:45
4 x 50 speed, RI=0:20 6 x 50 speed, RI=0:20
6 x 50 kick, RI=0:15 6 x 50 kick, RI=0:15
CD: 400 @ Z1 CD: 400 @ Z1

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:35 Tempo Run: 0:54 Brick Workout: 1:45 Bike Short Hill Climbs: 1:45 Long Bike: 4:00 Long Run: 2:00
REST WU: 0:32 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:32 @ Z4 MS: Run 0:34 @ Z4 MS: Run 0:30 @ Z4 MS: 7 x 1:30 @ Z5 with MS: 3:40 @ Z2 MS: Run 1:40 @ Z2
CD: 0:31 @ Z2 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:45
Swim Base: 3000 Swim Base: 3000 CD: 0:10 @ Z2 Speed Intervals: 1:05 Swim Base: 2300
WU: 400 @ Z1 WU: 400 @ Z1 WU: 0:13 @ Z1 This is a swim time trial
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 3000 MS: 10 x 1:00 @ Z5 / 3:00 @ workout. Swim the maximum-
MS: 7 x 100 @ Z2, RI=0:05 MS: 6 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 Z1 intensity segment as though it
7 x 100 @ Z5, RI=0:45 8 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 CD: 0:12 @ Z1 were a race.
4 x 50 speed, RI=0:20 CD: 300 @ Z1 MS: 7 x 200 @ Z4, RI=0:45 WU: 300 @ Z1
6 x 50 kick, RI=0:15 4 x 50 speed, RI=0:20 MS: 1,700 @ maximum
CD: 400 @ Z1 6 x 50 kick, RI=0:15 intensity
CD: 400 @ Z1 CD: 300 @ Z1
 Week 12
This is a recovery week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:25 Tempo Run: 0:48 Foundation Bike: 1:30 Bike Speed Intervals: 1:05 Recovery Bike: 0:20 Sprint Triathlon
REST WU: 0:28 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z1 If you can’t find a sprint
DAY MS: 0:30 @ Z4 MS: Run 0:28 @ Z4 MS: 1:10 @ Z2 MS: 8 x 1:00 @ Z5 with CD: 0:10 @ Z1 triathlon to participate in today,
CD: 0:27 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 enough recovery to reach total do a sprint triathlon time trial of
workout time of 1:05 this format on your own
Swim Base: 2300 Swim Base: 2600 Speed Intervals: 0:47 CD: 0:10 @ Z2 instead.
WU: 400 @ Z1 WU: 400 @ Z1 WU: 0:12 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: 6 x 1:00 @ Z5 / 3:00 @ Swim Fartlek + Sprint: 2200 WU: Swim 800
MS: 7 x 100 @ Z2, RI=0:05 MS: 4 x 400 @ Z2, RI=0:15 Z1 WU: 400 @ Z1 MS: Bike 20k
5 x 100 @ Z5, RI=0:45 CD: 300 @ Z1 CD: 0:11 @ Z1 6 x 50 drills, RI=0:10 CD: Run 5k
CD: 400 @ Z1 MS: 5 x 200 @ Z4, RI=0:45
4 x 50 speed, RI=0:20
CD: 300 @ Z1

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:40 Tempo Run: 0:54 Brick Workout: 1:45 Bike Short Hill Climbs: 1:50 Long Bike: 4:15 Long Run: 2:10
REST WU: 0:33 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:34 @ Z4 MS: Run 0:34 @ Z4 MS: Run 0:30 @ Z4 MS: 8 x 1:30 @ Z5 with MS: 3:55 @ Z2 MS: Run 1:50 @ Z2
CD: 0:33 @ Z2 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:50
Swim Base: 3000 Swim Base: 3100 CD: 0:10 @ Z2 Run Speed Intervals: 1:09 Swim Base: 2900
WU: 400 @ Z1 WU: 400 @ Z1 WU: 0:13 @ Z1 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 3100 MS: 11 x 1:00 @ Z5 / 3:00 @ MS: 2,400 @ Z2
MS: 8 x 100 @ Z2, RI=0:05 MS: 7 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 Z1 CD: 200 @ Z1
8 x 100 @ Z5, RI=1:00 7 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 CD: 0:12 @ Z1
6 x 50 kick, RI=0:15 CD: 300 @ Z1 MS: 5 x 300 @ Z4, RI=1:00
CD: 400 @ Z1 4 x 50 speed, RI=0:20
6 x 50 kick, RI=0:15
CD: 400 @ Z1

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:45 Tempo Run: 0:56 Steady State Bike: 2:00 Bike Speed Intervals: 1:50 Brick Workout: 2:50 Long Run: 1:20
REST WU: 0:30 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 2:00 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:18 @ Z4 with 0:10 MS: Run 0:36 @ Z4 MS: 1:40 @ Z3 MS: 8 x 1:30 @ Z5 with MS: Run 0:50 @ Z2 MS: Run 1:00 @ Z2
@ Z1 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 enough recovery to reach total CD: Run 0:10 @ Z2
CD: 0:29 @ Z2 workout time of 1:50
Swim Base: 3100 Run Speed Intervals: 1:12 CD: 0:10 @ Z2 Swim Base: 3000
Swim Base: 3100 WU: 400 @ Z1 WU: 0:12 @ Z1 WU: 300 @ Z1
WU: 400 @ Z1 6 x 50 drills, RI=0:10 MS: 12 x 1:00 @ Z5 / 3:00 @ Swim Fartlek + Sprint: 2900 MS: 2,400 @ Z2
6 x 50 drills, RI=0:10 MS: 7 x 200 @ Z2, RI=0:10 Z1 WU: 400 @ Z1 CD: 300 @ Z1
MS: 9 x 100 @ Z2, RI=0:05 7 x 100 @ Z2, RI=0:05 CD: 0:12 @ Z1 6 x 50 drills, RI=0:10
8 x 100 @ Z5, RI=0:45 CD: 300 @ Z1 MS: 4 x 300 @ Z4, RI=0:45
6 x 50 kick, RI=0:15 6 x 50 speed, RI=0:20
CD: 400 @ Z1 6 x 50 kick, RI=0:15
CD: 400 @ Z1
 Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:50 Tempo Run: 0:58 Brick Workout: 2:00 Bike Long Hill Climbs: 1:30 Long Bike: 4:30 Long Run: 2:20
REST WU: 0:37 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:30 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:36 @ Z4 MS: Run 0:38 @ Z4 MS: Run 0:30 @ Z4 MS: 7 x 5:00 @ Z5 with MS: 4:10 @ Z2 MS: Run 2:00 @ Z2
CD: 0:37 @ Z2 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:30
Swim Base: 3100 Swim Base: 3100 CD: 0:10 @ Z2 Run Lactate Intervals: 0:44 Swim Base: 3200
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z1 WU: 300 @ Z1
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 3100 MS: 12 x 1:00 @ Z5 / 1:00 @ MS: 2,600 @ Z2
MS: 9 x 100 @ Z2, RI=0:05 MS: 7 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 Z1 CD: 300 @ Z1
8 x 100 @ Z5, RI=0:30 7 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 CD: Run 0:10 @ Z1
6 x 50 kick, RI=0:15 CD: 300 @ Z1 MS: 5 x 300 @ Z4, RI=0:30
CD: 400 @ Z1 4 x 50 speed, RI=0:20
6 x 50 kick, RI=0:15
CD: 400 @ Z1

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:35 Tempo Run: 0:48 Foundation Bike: 1:30 Bike Lactate Intervals: 1:10 Recovery Bike: 0:20 Olympic-Distance Triathlon
REST WU: 0:32 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z1 If you can’t find an Olympic-
DAY MS: 0:32 @ Z4 MS: Run 0:28 @ Z4 MS: 1:10 @ Z2 MS: 3 x 3:00 @ Z5 with CD: 0:10 @ Z1 distance triathlon to participate
CD: 0:31 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 enough recovery to reach total in today, do an Olympic-
workout time of 1:10 distance triathlon time trial of
Swim Base: 2400 Swim Base: 2700 Run Lactate Intervals: 0:38 CD: 0:10 @ Z2 this format on your own
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z1 instead.
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: 3 x 3:00 @ Z5 / 3:00 @ Swim Fartlek + Sprint: 2300
MS: 7 x 100 @ Z2, RI=0:05 MS: 5 x 200 @ Z2, RI=0:10 Z1 WU: 400 @ Z1 Swim 1.5 km
6 x 100 @ Z5, RI=0:45 7 x 100 @ Z2, RI=0:05 CD: Run 0:10 @ Z1 6 x 50 drills, RI=0:10 Bike 40 km
CD: 400 @ Z1 CD: 300 @ Z1 MS: 5 x 200 @ Z4, RI=0:45 Run 10 km
4 x 50 speed, RI=0:20
CD: 400 @ Z1

Week 17
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 2:00 Tempo Run: 1:00 Brick Workout: 2:30 Bike Long Hill Climbs: 1:40 Long Bike: 4:45 Long Run: 2:30
REST WU: 0:35 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:45 @ Z3 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:20 @ Z4 with 0:10 MS: Run 0:40 @ Z4 MS: Run 0:45 @ Z3 MS: 3 x 8:00 @ Z5 with MS: 4:25 @ Z2 MS: Run 2:10 @ Z2
@ Z1 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
CD: 0:35 @ Z2 workout time of 1:40
Swim Base: 3100 CD: 0:10 @ Z2 Run Lactate Intervals: 0:56 Swim Base: 3400
Swim Base: 3200 WU: 400 @ Z1 WU: Run 0:10 @ Z1 WU: 300 @ Z1
WU: 400 @ Z1 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 3200 MS: 6 x 3:00 @ Z5 /3:00 @ Z1 MS: 2,800 @ Z2
6 x 50 drills, RI=0:10 MS: 7 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 CD: Run 0:10 @ Z1 CD: 300 @ Z1
MS: 8 x 100 @ Z2, RI=0:05 7 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10
5 x 200 @ Z5, RI=1:15 CD: 300 @ Z1 MS: 4 x 400 @ Z4, RI=1:15
6 x 50 kick, RI=0:15 4 x 50 speed, RI=0:20
CD: 400 @ Z1 6 x 50 kick, RI=0:15
CD: 400 @ Z1
 Week 18
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 2:05 Tempo Run: 1:00 Steady State Bike: 2:15 Bike Lactate Intervals: 1:35 Brick Workout: 3:25 Long Run: 1:20
REST WU: 0:45 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 2:30 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:40 @ Z4 MS: Run 0:40 @ Z4 MS: 1:55 @ Z3 MS: 8 x 3:00 @ Z5 with MS: Run 0:55 @ Z2 MS: Run 1:00 @ Z2
CD: 0:40 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 enough recovery to reach total CD: Run 0:10 @ Z2
workout time of 1:35
Swim Base: 3200 Swim Base: 3200 Run Lactate Intervals: 0:55 CD: 0:10 @ Z2 Swim Base: 2700
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z1 This is a swim time trial
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: 5 x 4:00 @ Z5 /3:00 @ Z1 Swim Fartlek + Sprint: 3200 workout. Swim the maximum-
MS: 8 x 100 @ Z2, RI=0:05 MS: 7 x 200 @ Z2, RI=0:10 CD: Run 0:10 @ Z1 WU: 400 @ Z1 intensity segment as though it
5 x 200 @ Z5, RI=1:00 8 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10 were a race.
6 x 50 kick, RI=0:15 CD: 300 @ Z1 MS: 4 x 400 @ Z4, RI=1:00 WU: 300 @ Z1
CD: 400 @ Z1 4 x 50 speed, RI=0:20 MS: 2,100 @ maximum
6 x 50 kick, RI=0:15 intensity
CD: 400 @ Z1 CD: 300 @ Z1

Week 19
Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 2:00 Tempo Run: 0:58 Brick Workout: 2:15 Bike Long Hill Climbs: 1:20 Long Bike: 3:00 Long Run: 1:40
REST WU: 0:35 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:20 @ Z4 with 0:10 MS: Run 0:38 @ Z4 MS: Run 0:30 @ Z4 MS: 6 x 5:00 @ Z5 with MS: 2:40 @ Z2 MS: Run 1:20 @ Z2
@ Z1 CD: Run 0:10 @ Z1 enough recovery to reach total CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
CD: 0:35 @ Z2 workout time of 1:20
Swim Base: 3100 CD: 0:10 @ Z2 Run Lactate Intervals: 0:36 Swim Base: 2800
Swim Base: 3200 WU: 400 @ Z1 WU: Run 0:10 @ Z1 WU: 200 @ Z1
WU: 400 @ Z1 6 x 50 drills, RI=0:10 Swim Fartlek + Sprint: 3200 MS: 8 x 1:00 @ Z5 /1:00 @ Z1 MS: 2,400 @ Z2
6 x 50 drills, RI=0:10 MS: 7 x 200 @ Z2, RI=0:10 WU: 400 @ Z1 CD: Run 0:10 @ Z1 CD: 200 @ Z1
MS: 8 x 100 @ Z2, RI=0:05 6 x 100 @ Z2, RI=0:05 6 x 50 drills, RI=0:10
5 x 200 @ Z5, RI=0:45 CD: 400 @ Z1 MS: 4 x 400 @ Z4, RI=0:45
6 x 50 kick, RI=0:15 4 x 50 speed, RI=0:20
CD: 400 @ Z1 6 x 50 kick, RI=0:15
CD: 400 @ Z1

Week 20
RACE WEK!!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:35 Tempo Run: 0:44 Foundation Bike: 0:45 Swim Fartlek + Sprint: 1400 Recovery Bike: 0:20 RACE DAY!!
REST WU: 0:32 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 300 @ Z1 WU: 0:10 @ Z1
DAY MS: 0:32 @ Z4 MS: Run 0:24 @ Z4 MS: 0:25 @ Z2 MS: 3 x 200 @ Z4, RI=0:45 CD: 0:10 @ Z1
CD: 0:31 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 4 x 50 speed, RI=0:20
CD: 300 @ Z1
Swim Base: 2300 Swim Base: 2000 Foundation Run: 0:30
WU: 400 @ Z1 WU: 400 @ Z1 WU: Run 0:10 @ Z2
6 x 50 drills, RI=0:10 6 x 50 drills, RI=0:10 MS: Run 0:10 @ Z2
MS: 6 x 100 @ Z2, RI=0:05 MS: 5 x 200 @ Z2, RI=0:10 CD: Run 0:10 @ Z2
6 x 100 @ Z5, RI=1:00 CD: 300 @ Z1 Strides: Run 6 x 20 sec sprint
CD: 400 @ Z1 with 40 sec recovery