Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Monday

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Tuesday

Swim for 30 minutes in Zone I

Swim for 30 minutes in Zone I

Swim for 20 minutes in Zone I

Swim for 20 minutes in Zone I

Swim for 30 minutes in Zone II

Swim for 30 minutes in Zone II

Swim for 30 minutes in Zone II

Bike for 30 minutes in Zone I

Wednesday

Power walk/run for 30 minutes in Zone I

Power walk/run for 30 minutes in Zone I

Power walk/run for 35 minutes in Zone I

Power walk/run for 35 minutes in Zone I

Bike for 30 minutes in Zone I; run for 30 minutes in Zone II

Bike for 45 minutes in Zone I; run for 30 minutes in Zone II

Bike for 45 minutes in Zone II; run for 30 minutes in Zone II

Swim for 15 minutes in Zone I

Thursday

Rest

Rest

Strength train for 20 minutes

Strength train for 20 minutes

Swim for 20 minutes in Zone I; strength train for 20 minutes

Swim for 20 minutes in Zone I; strength train for 20 minutes

Swim for 20 minutes in Zone I; strength train for 20 minutes

Run for 15 minutes in Zone I

Friday

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Saturday

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone II

Bike for 20 minutes in Zone I; run for 15 minutes in Zone I

Bike for 30 minutes in Zone I; run for 20 minutes in Zone I

Bike for 40 minutes in Zone I; run for 20 minutes in Zone I

Swim for 10 minutes in Zone I; bike for 10 minutes in Zone I

Sunday

Rest

Rest

Swim for 15 minutes in Zone I

Swim for 15 minutes in Zone I

Strength train for 20 minutes

Strength train for 20 minutes

Strength train for 20 minutes

Seize the Race Day!