Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Monday

Rest

Rest

Rest

Rest

Rest

Rest

Tuesday

Swim for 30 minutes in Zone I

Swim for 30 minutes in Zone I

Swim for 35 minutes in Zone II; strength train for 20 minutes

Swim for 30 minutes in Zone II; strength train for 20 minutes

Swim for 35 minutes in Zone II; strength train for 40  minutes

Bike for 30 minutes in Zone I

Wednesday

Run for 30 minutes in Zone I

Run for 30 minutes in Zone I

Run for 30 minutes in Zone II; bike for 45 minutes in Zone II

Run for 40 minutes in Zone II; bike for 45 minutes in Zone II

Bike for 45 minutes in Zone II; run for 40 minutes in Zone II

Swim for 20 minutes in Zone I

Thursday

Rest

Rest

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 30 minutes in Zone I; strength train for 20 minutes

Run for 20 minutes in Zone I

Friday

Rest

Rest

Rest

Rest

Rest

Rest

Saturday

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone I

Bike for 60 minutes in Zone I; run for 30 minutes in Zone I

Bike for 60 minutes in Zone I; run for 30 minutes in Zone I

Test triathlon: swim for 20 minutes in Zone I; bike for 40 minutes in Zone II; run for 20 minutes in Zone I

Swim for 15 minutes in Zone I; bike for 15 minutes in Zone I

Sunday

Swim for 30 minutes in Zone I

Swim for 30 minutes in Zone I

Rest

Rest

Rest

Seize the Race Day!